Exercise profile
Best forMuscle growthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentDumbbells
Also worksBiceps, Forearms
Recommended3 sets x 8-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Direct biceps work to round out arm and pulling development.
- Setup
- Stand tall, dumbbells at your sides, elbows tucked in.
- Common mistakes
- Swinging with the back or moving the elbows forward.
- Easier
- Use a lighter weight or curl one arm at a time.
- Harder
- Lower over 3 seconds or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s