Dumbbell High Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up). Extend both arms straight out at shoulder level, keeping the dumbbells facing up.
2. Curl the dumbbells upward towards your shoulders by bending your elbows.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach close to your shoulders.
4. Extend the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Keep your elbows in line with your shoulders and avoid swinging the weights.
• Use a controlled motion to prevent momentum from assisting the lift.
• Focus on contracting your biceps throughout the movement.