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Upper Arms · Dumbbell
Dumbbell Hammer Curl Simultaneous Arms
Dumbbell Hammer Curl Simultaneous Arms 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 Hammer Curl Simultaneous Arms
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
- Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows, focusing on engaging your biceps and forearms.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum; focus on a controlled motion.
- Keep your back straight and core engaged to prevent swaying.
- Maintain a neutral wrist position to reduce strain on your joints.
Dumbbell Hammer Curl Simultaneous Arms alternatives
More biceps exercises
Dumbbell Hammer Curl Simultaneous Arms FAQ
What muscles does Dumbbell Hammer Curl Simultaneous Arms work?
Dumbbell Hammer Curl Simultaneous Arms mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Hammer Curl Simultaneous Arms?
You need a dumbbell.
How many sets and reps of Dumbbell Hammer Curl Simultaneous Arms 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 Hammer Curl Simultaneous Arms 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 Hammer Curl Simultaneous Arms 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 Hammer Curl Simultaneous Arms?
Other exercises for the biceps include Hammer Curl Resistance Band Simultaneous, Band Incline Hammer Curl, Alternating Biceps Hammer Curl Resistance Band and Band Prone Incline Hammer Curl.
For developers
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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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