Dumbbell High Curl
Target & tone biceps with Dumbbell High Curls! Build strength and definition with proper form.
The Dumbbell High Curl mainly works the shoulders and traps, with help from the biceps and forearms. You'll need: dumbbells.
Required Equipment
Dumbbell High Curl Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Biceps (biceps brachii); Forearm Flexor (brachioradialis)
Dumbbell High Curl Variations and Alternatives
How to do the Dumbbell High Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward and arms extended down at your sides.
Engage your core and keep your shoulders retracted.
Curl the dumbbells towards your shoulders by flexing your elbows, keeping your upper arms stationary.
Once the dumbbells are at shoulder level with your biceps fully contracted, pause for a moment.
Slowly lower the weights back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Remember to choose a weight that allows you to perform the exercise with proper form throughout your sets. Also, avoid using momentum to lift the weight; this should be a controlled movement to ensure maximum engagement of the biceps.
---
Dumbbell High Curl FAQs
What muscles does the Dumbbell High Curl work?
The Dumbbell High Curl mainly works the shoulders and traps, with help from the biceps and forearms. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Dumbbell High Curl?
Dumbbells.
What workout day should the Dumbbell High Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell High Curl variations and alternatives?
Similar exercises include the Dumbbell Bent-Over Curl, Dumbbell Curl, Dumbbell Close-Grip Curl and Dumbbell Press Extension Curl.
Training calculators
Work out the numbers behind your training before your next session.