With this exercise, the muscle in focus is the bicep; as you may have already guessed. But, bicep curls also focus on forearm muscles, and help build strength for multiple exercises that need you to get hands-on.
It is an isolation exercise that engages the muscles when you pull with force. Here’s a step-by-step:
You can try doing 2 sets of 10 reps each. You can also do the same exercise while sitting on a bench, with or without back support. If you weigh 150lb, you would burn approximately 89 calories in 15 minutes. The weights you should be lifting depend on gender, your bodyweight, exercise history, and a host of other things, so always consult a trainer.