Do you struggle with properly executing a dumbbell high curl? If so, you’re not alone. Many fitness enthusiasts have difficulty with this particular exercise. It’s a common exercise performed to target the biceps, but it’s not always easy to get right. The good news is that there are several factors that could be attributing to your struggle. From improper form to using too much weight, it’s a small tweak to your technique that can make all the difference. In this blog post, we will walk you through the proper form and technique for executing the dumbbell high curl, so you can achieve maximum results and avoid any potential injury.
Dumbbell High Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Dumbbells
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Dumbbell High Curl Instructions
- You will start by choosing your dumbbells a little lighter than you would normally curl.
- Bring the dumbbells up above your shoulders like you were going to perform a overhead press, but have your palms facing in.
- Now, with your arms rotated so your elbows are pointing away from each other, extend your arms out keeping your palms up and not lowering your elbows.
- Then, curl the dumbbells back to the starting position.
- Continue until you have performed a whole set.
Video Tutorial
Dumbbell High Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Dumbbell High Curl
The Dumbbell High Curl is a great exercise for strengthening and toning the Biceps Brachii. This exercise targets the biceps muscle, which is responsible for flexing the elbow joint and enabling arm movements such as lifting and curling. Performing the Dumbbell High Curl can help improve overall strength and stability in the arms, as well as enhance coordination and balance. Additionally, this exercise can help build muscle definition in the biceps and improve overall muscular endurance. With regular practice, the Dumbbell High Curl can help you achieve better overall arm strength and definition.
Tips for Performing Dumbbell High Curl
For you to develop the best strength gains, you should always follow these timeless tips. Likewise, when you would like to reduce the likelihood of having an injury, you ought try these tips.
- Pick a weight that enables for a maximum range of motion.
- Vary Your Training Sets Randomly With Different Weight And Repetition Mixtures. Like 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
- Never Fail To Incorporate Full Range Of Motion. Using total range of motion you will ensure that you develop the total muscle and that you keep your flexibility.
- Always Keep Your Stomach Tight. For most exercises, you should reinforce your back bone by flexing your stomach to increase your internal pressure near your spinal column.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to avoid these very common issues to maintain excellent technique and improve your strength. At the same time, when you steer clear of these issues you will decrease the risk of experiencing injuries.
- It Is Best If You Don’t Neglect Your Pains. Stiff and sore muscles and an injury pain are not necessarily always the same. Once you come to feel painfulness after you are doing exercises you will want to stop, or you will just mhelp to make the injury even worse.
- It Is Best If You Don’t Bypass Your Cooldown. You will likely improve your recuperation time and help reduce soreness should you do a good cool down.
- You’ll Do Better To Not Hurry Your Training Session. Whenever you hurry your training session you are inclined to use poor technique and accidental injuries.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
There are several variations, complementary, and alternative exercises that can be used to target the same muscles as the Dumbbell High Curl exercise. Below is a list of exercises that can be used to increase the intensity of the workout and provide an effective way to target the same muscles.
Dumbbell Preacher Hammer Curl
The Dumbbell Preacher Hammer Curl is a great alternative to the Dumbbell High Curl. It works the same muscle groups as the Dumbbell High Curl, but in a different way. This exercise is also a great complement to the Dumbbell High Curl, as it helps to develop the muscles in a different way. The exercise requires you to sit at a preacher bench and curl the dumbbells up and back down in a hammer grip. This helps to engage the biceps and forearms and can be used to further develop strength and size in the arms.
EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is an excellent alternative or complementary exercise to the Dumbbell High Curl. This exercise is performed by gripping the barbell with a narrow, palms up grip and curling the barbell up to shoulder level. It puts extra emphasis on the biceps muscle, while also engaging the forearms. The close grip variation of this exercise will help to target the inner head of the biceps, making it an excellent exercise to complete after doing Dumbbell High Curls.
EZ Bar Close Grip Preacher Curl
The EZ Bar Close Grip Preacher Curl is an excellent complementary or alternative exercise for the Dumbbell High Curl. This exercise allows you to isolate the biceps while avoiding some of the shoulder discomfort that can occur with other exercises. With this exercise, you begin by sitting on a preacher bench, gripping the EZ bar with an underhand grip, and curling the weight up. This exercise targets the bicep muscles and helps to increase overall strength and size of the bicep muscles. Furthermore, due to its close grip, this exercise can also help to target the brachialis muscle, which is located underneath the biceps, helping to create a well-rounded workout for your arms.
Check Out These Top Dumbbell Exercises
EZ Bar Curl
The EZ Bar Curl is a great complementary or alternative exercise to the Dumbbell High Curl. It works the same muscles as the Dumbbell High Curl but with a different grip and range of motion. This exercise can help to further target the biceps and forearms, as well as help to add variety to your workout routine. It also allows for a greater range of motion and can help to build strength and size in the arms. Furthermore, the EZ Bar Curl requires less stabilization than the Dumbbell High Curl, making it an ideal choice for those who are just starting out with weight training.
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a great alternative or complementary exercise to the Dumbbell High Curl. This exercise involves sitting on a preacher bench with an EZ bar in hand. The exerciser then rests the back of their upper arms on the bench and curls the weight up towards their face, as if they were doing a bicep curl. This exercise helps to isolate the biceps and can be used to increase overall strength, size, and definition. It is also an excellent way to improve technique and form when performing bicep exercises.
EZ Bar Spider Curl
The EZ Bar Spider Curl is a great exercise to pair with the Dumbbell High Curl. This exercise is performed with an EZ bar, and works the same muscle groups as the Dumbbell High Curl. The main difference is that the EZ bar allows for a greater range of motion and the ability to target different areas of the bicep. With this exercise, you can perform a full range of motion to maximize the development of your biceps. Additionally, it can also be used as an alternative exercise when Dumbbell High Curls are too challenging or if you want to add variety to your routine.
Find More Arms Exercises Here
Opposing Complementary Exercises
To complement the exercise Dumbbell High Curl, it is important to also work the opposing muscle groups. Working the opposing muscles will help to create balance in the body and prevent injuries. Below are some exercises that will target the opposite muscles of those worked in the Dumbbell High Curl:
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is a great way to complement the Dumbbell High Curl. This exercise works the triceps, the opposing muscle group to the biceps used in the Dumbbell High Curl. It helps to build strength and size in the back of the arms, and it also helps to improve muscular balance. By doing both exercises together, you are able to work all of the muscles in the arm for a balanced workout.
Incline Dumbbell Triceps Extension
Incline Dumbbell Triceps Extension is an effective exercise to target the triceps muscle group, which is the opposing muscle group of the biceps used in the Dumbbell High Curl. This exercise strengthens the triceps, which helps to balance out the biceps from the Dumbbell High Curl. Incline Dumbbell Triceps Extension is performed by lying on an incline bench and holding a dumbbell in each hand. Keeping your elbows close to your body, lower the dumbbells behind your head until your arms are fully extended. Then return to the starting position and repeat. This exercise can be used to further develop the triceps muscles and create a balanced look in the arms.
Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension is an excellent complementary exercise to the Dumbbell High Curl. It works the opposing muscle group, the triceps, by targeting the elbow joint. This exercise requires you to kneel on the floor and hold onto a cable or rope attached to a pulley machine. You then extend your arms straight out in front of you and flex your triceps as you pull the cable or rope towards your body. This exercise will help strengthen the triceps while also helping to balance out the work done in the Dumbbell High Curl.
Get Your Biceps Pumping With Dumbbell High Curls
If you’re looking to get those biceps pumped and toned, look no further than dumbbell high curls. This exercise can be done with light or heavy dumbbells, making it accessible for beginners and advanced fitness enthusiasts alike. By positioning your hands high above your head, you’ll be targeting the long head of your biceps. Make sure to keep your elbows tucked in during the movement, and control the weight on the way down. Dumbbell high curls are a great addition to any upper body workout routine.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
