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Upper Arms · Dumbbell
Dumbbell Incline Simultaneous Curl
Dumbbell Incline 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 · Brachialis, Brachioradialis
How to do Dumbbell Incline Simultaneous Curl
- Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in each hand with your arms fully extended down, palms facing forward.
- Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows.
- 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
- Focus on lifting the weights using your biceps, avoiding shoulder involvement.
- Use a slow and controlled motion to maximize muscle engagement and avoid swinging.
- Ensure your wrists remain straight and aligned with your forearms.
- Avoid locking your elbows at the bottom of the movement to keep tension on the muscles.
Dumbbell Incline Simultaneous Curl alternatives
More biceps exercises
Dumbbell Incline Simultaneous Curl FAQ
What muscles does Dumbbell Incline Simultaneous Curl work?
Dumbbell Incline 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 Incline Simultaneous Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Incline 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 Incline 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 Incline 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 Incline Simultaneous Curl?
Other exercises for the biceps include Band Incline Hammer Curl, Band Incline Biceps Curl, Hammer Curl Resistance Band Simultaneous and Band Prone Incline Curl.
For developers
Use Dumbbell Incline 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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