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Visual demonstration of the Dumbbell Standing Simultaneous Biceps Curl exercise

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Beginner

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

Dumbbell Standing Simultaneous Biceps Curl

4 steps Updated 29/08/2026

Dumbbell Standing Simultaneous Biceps Curl 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 each other). Let your arms hang straight by your sides.
  2. Keep your upper arms stationary and curl the dumbbells towards your shoulders by bending your elbows while rotating your wrists so your palms face up.
  3. Squeeze your biceps muscles at the peak of the movement, ensuring the dumbbells reach shoulder height.
  4. Lower the dumbbells back to the starting position with control. Repeat for the desired repetition.
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Last updated: 29/08/2026

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Dumbbell Standing Simultaneous Biceps Curl

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