2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
BicepsBeginnerIsolation
Dumbbell Curl
Standing dumbbell curl with a twist of the wrist.
Benefits
- Each arm works independently
- Supination fully works the biceps
How to do it
- Start palms in, turn palms up as you curl
- Elbows by your sides
- Slow on the way down
Common mistakes
- Using momentum
- Shoulders rolling forward
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 1 kg
Alternatives
No equipment
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
3×/week8 weeks
45-Minute Express 3×
Three time-efficient full-body sessions built on supersets.
NoviceBuild muscle45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time