Double Arm Dumbbell Curl

Exercise / Biceps

Double Arm Dumbbell Curl

The double arm dumbbell curl is a strength exercise that primarily targets the biceps muscle group in the upper arms. It is typically performed using a pair of dumbbells, although other forms of resistance such as kettlebells or resistance bands can also be used.

How to do:

Double Arm Dumbbell Curl

  1. Hold a dumbbell in each hand with your palms facing forward.
  2. Slowly raise both dumbbells at the same time by bending your elbows, while keeping your upper arms stationary. Keep your palms facing forward throughout the movement.
  3. Continue to curl the dumbbells until they are level with your shoulders or until you feel a good contraction in your biceps.
  4. Pause for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for your desired number of reps.

Dumbbell Curl Benefits

  • The double arm curl is an isolated exercise commonly used in weight training programs to build and strengthen the biceps muscle group. It can be modified by changing the weight or the number of repetitions, or by incorporating variations such as preacher curls, hammer curls, or incline curls to target different areas of the biceps.

Double Arm Dumbbell Curl – Muscles Worked

Target - Biceps
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
biceps anatomy