Dumbbell High Curl – Your Guide to This Unconventional Bicep Exercise

The Dumbbell High Curl is a superior muscle building exercise to improve your bicep bulk and peak. Do you desire great looking biceps and needs some alternative exercises to build muscle quickly? Simply implement this how to guide in order to start right now with these alternative curls.

Dumbbell High Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell High Curl Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell High Curl Recap

You ought to now have the means to accomplish dumbbell high curl flawlessly. Now your next phase is to utilize dumbbell high curl as apiece of a regular muscle building regime to develop your Biceps.

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Barbell Standing Close Grip Curl literally is an excellent exercise to workout your Biceps. Are you trying to enjoy excellent technique and get more muscular Biceps efficiently? You should use our step by step tutorial to getting started straight away.

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