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Workouts for Women

Bicep Curl

Burns: 100 Calories in 20 Minutes

How To: Sitting on a bench or chair, rest elbow on thigh. Stretch out arm completely straight. Draw your arm up, engaging the biceps muscle. Bring back down and repeat. 

Muscles Used: Primary muscle used is the Biceps and the secondary is the Forearm Flexor muscles. 


This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.


Join the discussion 11 Comments

  • This looks a little more like a ‘concentration curl’. I would typically do Bicep curls standing, full range of motion from thighs upto collar bone. Or if I want to stress them quite hard I may apply ’21’s’ this is 7 x full range from thighs to collar bone, then 7 x thigh to elbows at 90 degrees then straight into last 7 reps from 90 to collar bone. Hence the name ’21’s’. This is quite stressful to the biceps and also gets the forearm involved. But I do also love concentration curls, seated on the stability ball as you’ve shown, again not sure if I’d want to do 20 minutes on an isolation exercise. I reckon 2 – 4 sets with ‘overload’ (progressively using a harder weight) of 8 – 16 reps.

    To burn calories (namely fat) you need to do compound moves that work several joints actions and stimulate more muscles, bicep curls wouldn’t do this. Better to use bicep curls for adding more definition and shape when you have lost some fat.

  • Tash says:

    20 mins on 1 exercise like this!?? I thought the best way to burn fat was to go HEAVY and mix it up. Please explain.

    • Michelle says:

      Pretty sure Flavia has explained this one in previous weeks, she is not recommending you do 20 minutes of the exercise – she is simply giving you an idea of how many calories you can burn from doing this exercise.. No one would recommend doing 20 minutes of bicep curls!

  • Tash says:

    and not to metion BORING as hell – i hate this idea. thumbs down.

    • Flavia says:

      lol. not intended for you to do 20 minutes of this. Just showing you that this exercise is not a huge calorie burner opposed to others that I use. This will be added to an exercise library so people can see what exercises to pair to increase or decrease calorie burning.

  • Allison says:

    Thanks Flavia, I do this exercise with 10lbs 15 reps and 3 sets it really does tone the bicep. I’ve seen great results in just a few weeks. I’m thinking of increase the weight amount or should I increase the set number?

    • Anna says:

      Increasing the weight would be great! You don’t want to always do 15 reps on a certain exercise, change it up. Sometimes do just 8 reps with a heavy weight then sometimes do 10 – 12 reps, 15 reps, and even 20 reps. The reps dictate the weight so always keep proper form and drop the weight if needed. Good job on seeing results! 🙂
      All the best,
      Anna, CPT, FF Specialist

    • Flavia says:

      Go with weight 🙂

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