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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Dumbbell Curl to your workout. FitCommit tracks sets, reps, and calories burned.
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2
cal/min light
3
cal/min moderate
5
cal/min vigorous
More stretch on long head
Seated, strict isolation
Curl up, reverse lower for forearms
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Dumbbell Curl is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Dumbbell Curl primarily targets the Biceps Brachii. Secondary muscles include Brachioradialis, Forearms. This makes it effective for Arms development.
Most people benefit from doing Dumbbell Curl 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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