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Upper Arms · Dumbbell
Dumbbell Standing Wide Simultaneous Biceps Curl
Dumbbell Standing Wide 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 Wide Simultaneous Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing slightly outwards and your arms extended down by your sides. Position your arms slightly wider than your shoulders.
- Curl both dumbbells diagonally upward simultaneously by bending your elbows, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement when 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; only your forearms should move.
- Avoid swinging the dumbbells; use a controlled motion.
- Exhale as you curl the dumbbells up and inhale as you lower them.
Dumbbell Standing Wide Simultaneous Biceps Curl alternatives
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Dumbbell Standing Wide Simultaneous Biceps Curl FAQ
What muscles does Dumbbell Standing Wide Simultaneous Biceps Curl work?
Dumbbell Standing Wide 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 Wide Simultaneous Biceps Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Wide 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 Wide 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 Wide 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 Wide Simultaneous Biceps Curl?
Other exercises for the biceps include Biceps Curl Cable Wide Grip, Barbell Biceps Curl Wide Grip, Barbell Wide Grip Biceps Curl and Ez Bar Biceps Curl Wide Grip.
For developers
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