Male model ex_SCOWWF

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Upper Arms · Dumbbell

Dumbbell Simultaneous Biceps Curl

intermediatestrength

Dumbbell Simultaneous Biceps 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 Simultaneous Biceps Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward.
Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows, keeping your upper arms stationary.
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

Keep your upper arms stationary and avoid swinging the weights.
Avoid using momentum; focus on using your biceps to lift the weights.
Exhale as you curl the weights up and inhale as you lower them.

Dumbbell Simultaneous Biceps Curl alternatives

Barbell Biceps Curl

Biceps · intermediate

Biceps Curl Resistance Band

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

More biceps exercises

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Dumbbell Incline Biceps Simultaneous Curl

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Dumbbell Standing Wide Simultaneous Biceps Curl

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Barbell Drag Biceps Curl

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Spider Curl Dumbbells Simultaneous

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Preacher Curl Dumbbells Simultaneous

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Hammer Curl Resistance Band Simultaneous

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Dumbbell Simultaneous Biceps Curl FAQ

What muscles does Dumbbell Simultaneous Biceps Curl work?

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

What equipment do you need for Dumbbell Simultaneous Biceps Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Simultaneous Biceps 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 Simultaneous Biceps 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 Simultaneous Biceps 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 Simultaneous Biceps Curl?

Other exercises for the biceps include Barbell Biceps Curl, Biceps Curl Resistance Band, Biceps Curl Cable and Cable Biceps Curl (Ez-Bar).

For developers

Use Dumbbell Simultaneous Biceps 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_SCOWWF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

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