Dumbbell High Curl
Dumbbell High Curl is simple enough to learn in one session and fits late in an arms workout.
How to do Dumbbell High Curl
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell High Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell High Curl Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell High Curl
Swap Dumbbell High Curl For
Dumbbell High Curl — Frequently Asked Questions
How do you do the Dumbbell High Curl?
Stand up straight with a dumbbell in each hand, palms facing forward. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell High Curl work?
The Dumbbell High Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell High Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell High Curl good for beginners?
Yes. The Dumbbell High Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell High Curl?
Try the Biceps Narrow Pull-ups, Barbell Curl or the Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
