Dumbbell Standing Simultaneous Biceps 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 neutral grip (palms facing each other). Let your arms hang straight by your sides.
2. 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.
3. Squeeze your biceps muscles at the peak of the movement, ensuring the dumbbells reach shoulder height.
4. 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.