Muscle
Arms
DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Arms Focus
Dumbbell Curl
Coach Notes
Coach Take
Classic arm builder that still works when progressed with intent.
Make It Easier
Cable Curl
Level It Up
Slow Eccentric Curl
Build Size
3-5 x 10-15, rest 45-75s
Chase Pump
2 x 20 burn reps
Attribute Breakdown
Equipment
Dumbbells
DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE
Movement
Isolation
ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
12+
HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
Play Liftdle
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