Description

The dumbbell high curl is a strength exercise that primarily targets the biceps and forearms. It involves curling the dumbbells towards the shoulders with the elbows remaining high.

Starting Position

Stand with feet shoulder-width apart, shoulders back, and core engaged. Hold a dumbbell in each hand with palms facing forward and elbows bent at 90 degrees.

Technical Execution

Exhale as you curl the dumbbells towards your shoulders by contracting your biceps. Keep the elbows high and squeeze the biceps at the top of the movement. Lower the weights back down in a controlled manner.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and bringing the dumbbells as close to the shoulders as possible at the top.

Variations

Variations of this exercise include using a preacher bench for added isolation, performing alternating curls, or incorporating different grips for variety.

Common Mistakes

Some common mistakes include using momentum to lift the weights, swinging the body, and not maintaining proper form with the elbows high.

Practical Advice

Focus on keeping the elbows high throughout the movement, control the weight both on the way up and down, and avoid using excessive momentum.

Additional Notes

This exercise can help in developing strength and size in the biceps and forearms. It is important to start with lighter weights to ensure proper form before increasing the load.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms