Dumbbell Close-Grip Simultaneous Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a close grip, palms facing front.
2. Keep your elbows close to your torso and curl the dumbbells simultaneously towards your shoulders by contracting your biceps.
3. Pause at the top of the movement, squeezing your biceps.
4. Lower the dumbbells back to the starting position with control. Repeat the movement for the desired number of repetitions.

Form tips

• Keep your elbows stationary and close to your body throughout the exercise to isolate the biceps.
• Avoid swinging the weights or using momentum to lift the dumbbells.
• Focus on a slow and controlled movement to maximize muscle engagement.