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Visual demonstration of the Dumbbell Hammer Curl Simultaneous Arms exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Hammer Curl Simultaneous Arms

4 steps Updated 29/08/2026

Dumbbell Hammer Curl Simultaneous Arms is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
  2. Simultaneously curl both dumbbells upward towards your shoulders by bending your elbows, focusing on engaging your biceps and forearms.
  3. Squeeze your biceps at the top of the movement, ensuring 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.
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Last updated: 29/08/2026

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Dumbbell Hammer Curl Simultaneous Arms

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