Double Arm Dumbbell Curl
Primary musclesBiceps
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Double Arm Dumbbell Curl is a strength exercise that mainly works the biceps in the upper arms. You usually perform it with a pair of dumbbells, but you can also use other resistance options such as kettlebells or resistance bands.
How to do it
- 1
Grip a dumbbell in each hand and turn your palms to face forward.
- 2
Lift both dumbbells together by bending your elbows. Keep your upper arms still, and maintain your palms facing forward the entire time.
- 3
Keep curling until the dumbbells reach shoulder height or until you feel a strong biceps contraction.
- 4
Hold the top position for one second, then lower the dumbbells slowly back to the start.
- 5
Complete your chosen number of reps.
Muscles worked
Target
Biceps
Synergists
Brachialis، Brachioradialis
Stabilizers
Wrist Flexors
