How Many Calories Do Bicep Curls Burn? Real Numbers, Tips & Variations

Ever glanced at your watch mid-workout and wondered, “If I finish this bicep superset, how many calories will I actually burn?” You’re not alone — isolated arm work feels productive and satisfying, but does it move the needle on calorie burn? In this article we’ll break down the real answer to how many calories do bicep curls burn, give you practical examples, and show how to maximize results with smart programming and nutrition.

Quick answer: It depends — body weight, intensity, and time

Short version: a single set of bicep curls burns only a few calories. That’s because isolated movements use small muscle groups and shorter duration. However, when you stack curls into supersets, circuits, or pair them with compound lifts, the total calorie burn increases significantly.

Why the calorie number varies

• Body weight and body composition — heavier people burn more per minute.
• Intensity and tempo — faster circuits and shorter rest = higher heart rate = more calories.
• Volume and time under tension — more reps/sets or slow negatives increase energy cost.
• Type of curl — standing dumbbell curls vs. preacher or cable curls vs. chin-ups all differ.

How many calories do bicep curls burn? Example calculations

Using metabolic equivalents (METs) gives a reasonable estimate. Light resistance isolated movements can be around 3 METs. The formula to estimate calories per minute is:

Calories/min = MET × 3.5 × weight(kg) ÷ 200

Real-world examples:

• 70 kg (154 lb) person at 3 METs: ~3.7 kcal/min. So 10 minutes of curls ≈ 37 calories.
• 82 kg (180 lb) person at 3 METs: ~4.4 kcal/min. So 15 minutes of curls ≈ 66 calories.
• If you turn curls into a fast circuit or use heavier loads and less rest (≈4–5 METs), the same 15 minutes could burn ~70–90 calories.

Keep in mind: 20–30 minutes of focused biceps work will burn far fewer calories than a 30-minute HIIT or full-body strength session, but biceps training contributes to muscle mass and long-term metabolic increase.

Maximizing calorie burn from bicep workouts

If your goal is to increase calorie burn while still targeting the biceps, use these strategies:

1. Turn isolation into compound-friendly sessions

• Do supersets: pair curls with push exercises (e.g., bench press) to keep heart rate up and recruit more muscle.
• Include compound lifts: chin-ups, rows, and deadlifts engage the biceps while working larger muscles for higher calorie burn.

2. Increase intensity and reduce rest

• Shorten rest intervals to 30–45 seconds between sets.
• Use time-under-tension methods (slow negatives, 3–4 second eccentric) to increase metabolic demand.

3. Use circuit-style arm workouts

• Example circuit: 10 standing dumbbell curls → 10 hammer curls → 8 chin-ups → 30 seconds battle-rope or jump rope. Repeat 3 rounds.
• This blends isolation and cardio, boosting overall calorie burn while building biceps.

Workout variations that burn more calories

Try these variations to get better metabolic return on your time:

• Tempo curls (4s down, 1s up) for increased time under tension.
• Drop sets to failure to extend work without adding long rest periods.
• Alternating dumbbell curls while standing on one leg to add balance and core demand.
• Cable curls with higher reps in a superset with bodyweight rows for more total work.

Healthy lifestyle tips to boost calorie burn naturally

Building biceps is only part of the picture. To improve daily calorie expenditure and body composition, consider these habits:

• Prioritize protein: 0.7–1 gram per pound of body weight supports muscle repair and increases the thermic effect of food.
• Raise NEAT (non-exercise activity thermogenesis): walk more, stand desks, take stairs.
• Get consistent sleep: poor sleep lowers metabolic rate and increases appetite for calorie-dense foods.
• Mix strength and cardio across the week for balanced energy expenditure.

Real-world sample workouts and calorie estimates

Here are two practical sessions with rough calorie estimates for an average 75 kg (165 lb) person:

• 10-minute focused curls (moderate pace): ~40 kcal
• 30-minute arm circuit (supersets + short cardio bursts): ~180–240 kcal

These are approximations — use a heart rate monitor or fitness tracker for more personalized data.

Frequently Asked Questions

1. How many calories do bicep curls burn per minute?

Typically 3–5 kcal per minute for most people doing straight sets of curls. The exact number depends on your weight and effort level and can be higher if curls are part of a circuit or high-intensity session.

2. Are bicep curls good for weight loss?

Biceps curls alone are not an ideal primary tool for weight loss because they burn few calories. However, they’re valuable for building muscle, improving aesthetics, and supporting stronger compound lifts that burn more calories overall.

3. Should I do more curls or more compound moves to lose fat?

Focus on compound movements (squats, deadlifts, rows, chin-ups) for more efficient calorie burn and metabolic impact, and include curls to target arm development and balance your routine.

Conclusion — How many calories do bicep curls burn and what should you do next?

So, how many calories do bicep curls burn? On their own, isolated bicep curls burn a modest number of calories — a few per minute — but they’re an important piece of a complete strength program. To maximize calorie burn, combine curls with compound lifts, shorten rests, and use circuit formats. Pair your workouts with smart nutrition and recovery to see real changes in body composition.

Ready to put this into practice? Try a 30-minute arm circuit this week, track your effort, and compare the calorie difference. For more structured plans check out our workout routines and refine your eating strategy in our nutrition guides. Want weekly tips and proven progress strategies? Visit our wellness tips page and sign up to stay motivated.

Get back to the gym with purpose — and let every curl contribute to a stronger, leaner you.