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Upper Arms · Dumbbell
Preacher Curl Dumbbells Simultaneous
Preacher Curl Dumbbells Simultaneous 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 Preacher Curl Dumbbells Simultaneous
- Sit on a preacher bench with your feet flat on the floor, holding a dumbbell in each hand with an underhand grip (palms facing up), and your arms extended over the preacher bench pad.
- Engage your core and curl both dumbbells towards your shoulders by bending your elbows, keeping your upper arms pressed against the pad.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Slowly lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arms stationary against the pad to isolate the biceps.
- Keep your wrists straight and avoid letting them bend backward.
- Exhale as you curl the dumbbells up and inhale as you lower them.
Preacher Curl Dumbbells Simultaneous alternatives
More biceps exercises
Preacher Curl Dumbbells Simultaneous FAQ
What muscles does Preacher Curl Dumbbells Simultaneous work?
Preacher Curl Dumbbells Simultaneous mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Preacher Curl Dumbbells Simultaneous?
You need a dumbbell.
How many sets and reps of Preacher Curl Dumbbells Simultaneous 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 Preacher Curl Dumbbells Simultaneous good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Preacher Curl Dumbbells Simultaneous 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 Preacher Curl Dumbbells Simultaneous?
Other exercises for the biceps include Barbell Preacher Curl, Kettlebell Preacher Curl, Preacher Curl Ez Bar and Cable Preacher 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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