How Many Calories Do Bicep Curls Burn
Ever caught yourself checking the calorie counter on the treadmill and wondered, “If I spent that same time doing bicep curls, would I burn as much?” You’re not alone. Many lifters, especially those focused on aesthetics, ask: how many calories do bicep curls burn — and is isolation training worth it for weight loss? Let’s break it down in practical terms so you can plan smarter workouts and get the most from your time in the gym.
How many calories do bicep curls burn?
Short answer: not very many compared with cardio or full-body resistance training. Bicep curls are an isolation exercise that targets a small muscle group. The calories burned depend on body weight, intensity, sets/reps, tempo, and rest between sets. On average, a focused set of bicep curls burns roughly 2–6 calories per minute. That means a typical 20–30 minute biceps session might burn approximately 40–180 calories.
Why the wide range? A light-paced session with long rests and lighter weights will be at the low end. A high-effort circuit with heavy sets, minimal rest, supersets, or drop sets pushes you toward the higher end — and raises overall metabolic demand through excess post-exercise oxygen consumption (EPOC).
Factors that affect calories burned by biceps curl exercises
- Body weight and composition: Bigger and more muscular people burn more calories performing the same exercise.
- Intensity and load: Heavier weights and higher effort increase energy expenditure.
- Volume (sets × reps): More total work equals more calories.
- Rest periods: Shorter rest drives up heart rate and calorie burn.
- Exercise variation: Compound exercises (rows, pull-ups) burn more than isolated curls.
- Tempo and range of motion: Slow eccentrics or time-under-tension increase metabolic cost.
Calorie examples by scenario
- 5 minutes of casual dumbbell curls (warm-up pace): ~10–25 kcal
- 20-minute focused biceps session with moderate rest: ~50–120 kcal
- High-intensity arm circuit (supersets + little rest): ~120–200 kcal in 20–30 minutes
Remember: these are estimates. The real takeaway is that bicep curls alone are not the most efficient calorie-torching activity, but they play an important role in muscle development and functional strength.
Practical tips to increase calorie burn during bicep training
You don’t need to give up bicep curls if fat loss is a goal — you just need to structure workouts smartly.
1. Turn isolation work into a metabolic booster
- Use supersets: pair curls with triceps extensions or a leg movement to recruit more muscle and keep heart rate up.
- Reduce rest intervals to 30–60 seconds between sets to raise intensity.
- Perform circuit training: include 3–4 arm exercises with minimal rest for sustained calorie burn.
2. Favor compound lifts for overall calorie burn
Include rows, pull-ups, deadlifts, and presses in your routine. These moves recruit large muscle groups and increase total energy expenditure, while still improving arm strength.
3. Increase time under tension
Slow the eccentric (lowering) phase for each curl to 2–4 seconds. This increases muscle damage and metabolic stress, contributing to greater calorie burn and muscle growth.
4. Progressive overload and frequency
Gradually increase weight, reps, or sets over weeks. Training biceps 2–3 times per week with varied intensity promotes muscle growth and supports a higher resting metabolic rate.
Workout variations and sample routines
Here are some workout ideas that blend bicep isolation with calorie-burning strategies.
- Quick Arm Blast (20 minutes):
- Barbell curls — 4 sets × 8–10 reps, 60 sec rest
- Alternating dumbbell hammer curls — 3 sets × 10–12 reps, 30 sec rest (superset with triceps pushdowns)
- Cable curls — 3 sets × 12–15 reps, drop set on final set
Estimated calorie burn: 100–180 kcal depending on intensity and body weight.
- Upper-Body Compound Session (40 minutes):
- Pull-ups or lat pulldowns — 4 × 6–10
- Bent-over rows — 4 × 8–10
- Incline dumbbell press — 3 × 8–12
- Finish with 3 sets of curls as a finisher
Estimated calorie burn: 250–450 kcal — better overall for fat loss and arm development.
Real-world examples: what this means for your goals
If your goal is fat loss: prioritize compound movements, cardio, and a calorie-controlled diet. Use curls for shape and strength but not as primary calorie burners.
If your goal is hypertrophy and arm aesthetics: dedicate focused biceps sessions with progressive overload, varied angles (incline curls, preacher curls, hammer curls), and ensure adequate protein and recovery.
For someone weighing 160 lbs, a balanced 45-minute strength session with compound lifts will burn far more calories than 30 minutes of curls alone. But if you want more defined arms, curls are essential — they just work best combined with a full program.
Frequently Asked Questions
1. Can bicep curls help me lose belly fat?
No — spot reduction is a myth. Bicep curls develop arm muscles but don’t target belly fat. For fat loss, combine full-body resistance training, cardio, and a caloric deficit.
2. How often should I train biceps to see growth?
Train biceps 2–3 times per week with varied intensity. Include one heavy session (6–8 reps) and one higher-volume session (10–15 reps) to stimulate both strength and hypertrophy.
3. Are dumbbell curls better than barbell curls for calorie burn?
Neither is a major calorie burner by itself. Dumbbell curls offer a greater range of motion and unilateral stability work, while barbell curls typically allow heavier loads. Choose based on comfort, goals, and how they fit into your overall program.
Conclusion — Should you count on curls to burn calories?
So, how many calories do bicep curls burn? They burn some, but not as many as compound lifts or cardio. Use bicep curls to build arm size and strength, and design your workouts so that isolation work complements higher-calorie-burning movements. Want a plan that balances fat loss and arm development? Check out our workout routines and pick a program that fits your schedule. Need guidance on fueling recovery? Browse our nutrition guides and wellness tips for meal ideas, sleep strategies, and more.
Ready to put it into practice? Try adding one of the sample workouts this week, track your perceived exertion, and adjust rest or load if you don’t feel challenged. Share your results or ask for a personalized tweak — I’m here to help you progress.
