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Dumbbell High Curl
Dumbbell high curl isolates the biceps and brachialis with arms elevated at shoulder height; builds arm size and peak contraction, often used for hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Raise arms to shoulder height out to the sides, elbows high with palms facing forward.
- Keep upper arms stationary and elbows elevated.
- Curl dumbbells inward toward your head by flexing elbows.
- Squeeze biceps at the top and pause briefly.
- Slowly lower dumbbells back to starting position.
- Repeat for reps while maintaining form.
Coaching Tips
Form Cues
- Elbows stay high
- Squeeze biceps hard
- Control the descent
- No shoulder swing
Breathing
Inhale during the lowering phase; exhale as you curl upward and brace core.
Tempo
2-1-2
Range of Motion
Start with arms extended at shoulder height; curl until dumbbells near shoulders or ears, then lower to full extension without dropping elbows.
Safety
Safety Notes
- Start with light weights to protect shoulders
- Avoid if acute elbow or shoulder pain exists
- Keep movements controlled to prevent strain
Spotting
Spotting not typically required; use lighter weights or perform seated if balance is an issue.
Common Mistakes
- Swinging weights for momentum
- Allowing elbows to drop
- Using weights too heavy
- Rushing the eccentric phase
When to Avoid
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Master basic standing bicep curl form
Also known as
High Dumbbell Curl, Elevated Bicep Curl
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