Two-Arm Dumbbell Biceps Curl

a.k.a. Dumbbell Curls

Differentiation: Mechanics

This variation of a Bicep Curl is unique. Here is how: you stand and curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Using dumbbells ensures each arm lifts the same amount of weight. Using equal weight increases the symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart for stability.

5) Hold each dumbbell at your sides - with your palms facing forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling both of the dumbbells upward

3) ...while twisting the dumbbell. (When your bicep is fully contracted and the dumbbell is near your shoulder, your palms should be facing up.)

4) ...until the dumbbells reach shoulder level.

5) Hold the contracted position for a count of one second.

6) Inhale as you slowly reverse this movement while rotating your hands the opposite way

7) ...until the dumbbells reach the starting position.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows pinned against the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Focus on turning your wrist as far as possible to achieve optimal contraction.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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