Dumbbell Standing Wide 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 your palms facing slightly outwards and your arms extended down by your sides. Position your arms slightly wider than your shoulders.
2. Curl both dumbbells diagonally upward simultaneously by bending your elbows, keeping your upper arms stationary.
3. Squeeze your biceps at the top of the movement when 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

• 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.