Step by step instructions, muscle activation and variants for the Dumbbell High Curl.
The dumbbell high curl targets the biceps by curling from a position with the elbows raised to shoulder height. This elevated elbow position places the long head of the biceps under greater stretch and keeps tension throughout the full range of motion.
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The Dumbbell High Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.