Male model ex_UNBSKE

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Upper Arms · Dumbbell

Dumbbell Close-Grip Simultaneous Curl

intermediatestrength

Dumbbell Close-Grip Simultaneous Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Dumbbell Close-Grip Simultaneous Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a close grip, palms facing front.
Keep your elbows close to your torso and curl the dumbbells simultaneously towards your shoulders by contracting your biceps.
Pause at the top of the movement, squeezing your biceps.
Lower the dumbbells back to the starting position with control. Repeat the movement for the desired number of repetitions.

Form tips

Keep your elbows stationary and close to your body throughout the exercise to isolate the biceps.
Avoid swinging the weights or using momentum to lift the dumbbells.
Focus on a slow and controlled movement to maximize muscle engagement.

Dumbbell Close-Grip Simultaneous Curl alternatives

Cable Close Grip Curl

Biceps · beginner

Ez Barbell Close Grip Curl

Biceps · intermediate

Barbell Standing Close Grip Curl

Biceps · intermediate

Band Close-Grip Biceps Curl

Biceps · beginner

More biceps exercises

Barbell Biceps Curl Close Grip

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Ez Bar Biceps Curl Close Grip

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Preacher Curl Ez Bar Close Grip

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Hammer Curl Resistance Band Simultaneous

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Dumbbell Simultaneous Biceps Curl

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Dumbbell Incline Simultaneous Curl

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Spider Curl Dumbbells Simultaneous

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Ez Bar Cable Curl Wide Grip

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Dumbbell Close-Grip Simultaneous Curl FAQ

What muscles does Dumbbell Close-Grip Simultaneous Curl work?

Dumbbell Close-Grip Simultaneous Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Close-Grip Simultaneous Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Close-Grip Simultaneous Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Close-Grip Simultaneous Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Close-Grip Simultaneous Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Close-Grip Simultaneous Curl?

Other exercises for the biceps include Cable Close Grip Curl, Ez Barbell Close Grip Curl, Barbell Standing Close Grip Curl and Band Close-Grip Biceps Curl.

For developers

Use Dumbbell Close-Grip Simultaneous Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UNBSKE" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UNBSKE",
  "name": "Dumbbell Close-Grip Simultaneous Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UNBSKE/mp4-720.mp4?…",
    "poster": "https://…/ex_UNBSKE/poster.jpg?…"
  }
}