Bicep Curls

Advanced
Chest, Triceps None or Dumbbells
Strength

Benefits

Builds upper body strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 3 sets of 20 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
52
Average BPM
130
72% of max
Max BPM
181

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,034
Calories
251.6g
Carbs
100.5g
Protein
66.7g
Fats

Micronutrients

Sugar: 15.8g
Sodium: 977.8mg
Cholesterol: 198.0mg
Serving: 426.3g

Meal Preparation

Method: Baked
Prep: 57 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,034
from food
Calories Burned
1,120
during workout
Net Balance: -86 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~335 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
42.6 kg
Height
1.75 m
BMI
13.9
Underweight
Body Fat
20.1%
Lean Mass
34.0 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 2.1 liters of water daily.

Related Exercises