Bicep Curls

Intermediate
Core, Obliques Dumbbells or Barbell
Strength

Benefits

Targets obliques and improves core rotation

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 21 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
58
Average BPM
165
95% of max
Max BPM
175

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,269
Calories
286.9g
Carbs
114.7g
Protein
76.6g
Fats

Micronutrients

Sugar: 12.9g
Sodium: 455.4mg
Cholesterol: 196.9mg
Serving: 315.5g

Meal Preparation

Method: Roasted
Prep: 42 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,269
from food
Calories Burned
1,377
during workout
Net Balance: -108 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~960 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
46.6 kg
Height
1.50 m
BMI
20.7
Normal
Body Fat
27.3%
Lean Mass
33.9 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 2.0 liters of water daily.

Related Exercises