Dumbbell Hammer Curl Simultaneous Arms

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 neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
2. Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows, focusing on engaging your biceps and forearms.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Avoid using momentum; focus on a controlled motion.
• Keep your back straight and core engaged to prevent swaying.
• Maintain a neutral wrist position to reduce strain on your joints.