Bicep Curls

Beginner
Biceps, Forearms Cable Machine
Yoga

Benefits

Improves posture and strengthens upper back

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 16 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
65
Average BPM
158
84% of max
Max BPM
188

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,379
Calories
226.1g
Carbs
90.5g
Protein
60.2g
Fats

Micronutrients

Sugar: 5.8g
Sodium: 850.9mg
Cholesterol: 272.2mg
Serving: 169.5g

Meal Preparation

Method: Grilled
Prep: 27 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
2,379
from food
Calories Burned
1,309
during workout
Net Balance: +1,070 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,147 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
42 years
Gender
Male
Weight
87.8 kg
Height
1.94 m
BMI
23.3
Normal
Body Fat
28.4%
Lean Mass
62.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

Related Exercises