Bicep Curls

Beginner
Back, Core, Shoulders Bench or Chair
Strength

Benefits

Builds shoulder width

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 15 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
73
Average BPM
151
83% of max
Max BPM
181

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,888
Calories
207.6g
Carbs
83.2g
Protein
55.8g
Fats

Micronutrients

Sugar: 16.3g
Sodium: 658.3mg
Cholesterol: 125.5mg
Serving: 309.2g

Meal Preparation

Method: Steamed
Prep: 47 min
Cook: 120 min

Calorie Balance Analysis

Calorie Intake
1,888
from food
Calories Burned
724
during workout
Net Balance: +1,164 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~521 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
70.6 kg
Height
1.97 m
BMI
18.2
Underweight
Body Fat
20.1%
Lean Mass
56.5 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 3.6 liters of water daily.

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