Upper Arms Exercise · Dumbbell

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Dumbbell High Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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The high curl starts with the arms raised out to the sides at shoulder height rather than hanging at the sides, which changes the resistance curve so the biceps face constant tension through a shorter, higher arc. That altered starting angle is what makes it feel different from a standard curl despite the movement looking similar. It's a solid finisher for reaching failure with lighter weight after heavier curls earlier in the set.

How to Do the Dumbbell High Curl

1. Stand tall holding a dumbbell in each hand, palms turned forward.
2. Keeping your upper arms fixed in place, curl the dumbbells up as far as you can, contracting your biceps hard.
3. Hold briefly at the peak, then lower the dumbbells back down slowly to the start.
4. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the biceps.

Muscles Worked

The Dumbbell High Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell High Curl work?

The Dumbbell High Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell High Curl?

The Dumbbell High Curl is done with a dumbbell.

What's a good alternative to the Dumbbell High Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.