Dumbbell High Biceps Curl
oec:dumbbell-high-biceps-curl
An isolation exercise that targets the biceps brachii by performing an elbow curl while holding the upper arm elevated at shoulder height.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Curl - With Shoulder Elevated, Dumbbell High Curl, Dumbbell High Elbow Curl, Single-Arm Dumbbell High Curl, Curl - With Shoulder Elevated
How to do it
Setup
- Stand upright holding a dumbbell in one hand with an underhand (supinated) grip.
- Raise your working arm forward until your upper arm is parallel to the floor and your elbow is level with your shoulder.
- Brace your core and keep your torso upright and still.
Movement
- Keeping your upper arm fixed and elevated, curl the dumbbell toward your shoulder.
- Squeeze your biceps firmly at peak contraction without letting your elbow drop.
- Lower the dumbbell under control, extending your elbow back out until you feel a full stretch in the biceps.
- Complete all repetitions for one arm before switching to the other side.
Breathing
Exhale as you curl the weight toward your shoulder and inhale as you lower it back to the extended position.
Cues
- Keep the elbow high and still.
- Isolate the forearm movement.
- Control the eccentric stretch.
Common faults
- Dropping the elbow as the weight curls inward.
- Actively hold the upper arm level with the shoulder throughout the entire range of motion.
- Using torso momentum to swing the dumbbell up.
- Reduce the load and keep your spine vertical and core braced.
- Rushing the eccentric lowering phase.
- Lower the weight slowly under tension until the arm is fully extended.
Safety
- Use moderate loads to prevent shoulder fatigue from compromising shoulder stability.
Muscles
Joints
- Elbow: Flexion, Extension
- Shoulder: Isometric stabilization
- Forearm: Isometric stabilization
Details
- Movement
- Elbow flexion isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Dumbbell Biceps Curl
- substitute for Cable Overhead Curl
Sources
- wger: Curl - With Shoulder Elevated, by Shiladree (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.