BeginnerDumbbellIn the weekly plan
Dumbbell Biceps Curl
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Biceps
Also works
- Also works: Forearms
In your week
How to do it
Stand with dumbbells at your sides, palms facing forward.
Curl the dumbbells up toward your shoulders without moving your upper arms.
Pause at the top.
Lower over 3 seconds until your arms are straight.
Form tips
Keep elbows pinned at your sides.
The slow lowering phase is where 5 kg becomes hard.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Extra
Beginner · Dumbbell
Concentration Curl
- Main target: Biceps
- Also works: Forearms
Can stand in for Dumbbell Biceps Curl or Hammer Curl
In the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
