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Upper Arms · Dumbbell
Dumbbell Standing Simultaneous Biceps Curl
Dumbbell Standing 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 Standing Simultaneous Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight by your sides.
- Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating your wrists so your palms face up.
- Squeeze your biceps muscles at the peak of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control. Repeat for the desired repetition.
Form tips
- Keep your upper arms close to your body and stationary throughout the exercise.
- Avoid swinging the dumbbells; focus on controlled movements.
- Exhale as you curl the dumbbells up and inhale as you lower them.
Dumbbell Standing Simultaneous Biceps Curl alternatives
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Dumbbell Standing Simultaneous Biceps Curl FAQ
What muscles does Dumbbell Standing Simultaneous Biceps Curl work?
Dumbbell Standing 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 Standing Simultaneous Biceps Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing 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 Standing 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 Standing 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 Standing Simultaneous Biceps Curl?
Other exercises for the biceps include Barbell Biceps Curl, Biceps Curl Cable, Biceps Curl Resistance Band and Cable Biceps Curl (Ez-Bar).
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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