A Typical Session
21 Min
Warm-up
5m
Main Set
12m
Finisher
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Improves arm strength and shape through controlled curling motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Stand with dumbbells at your sides, palms facing forward.
- 2.Curl the weights upward while keeping your elbows close to your torso.
- 3.Slowly lower back down without locking your elbows.
Pro Tips
- •Don’t swing your arms — use muscle control.
- •Exhale as you lift, inhale as you lower.
- •Squeeze at the top for full contraction.
Equipment
Dumbbells
Safety
Avoid jerking motion; maintain control throughout.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.