How to do the High Dumbbell Curl
- Stand tall, arms out to the sides at shoulder height, palms up.
- Curl the dumbbells toward your ears, bending only at your elbows.
- Slowly extend your arms back out, keeping your upper arms level.
Full technique — 6 steps
- Stand tall with feet about shoulder width apart, holding a dumbbell in each hand with an underhand grip.
- Raise both arms out to the sides to shoulder height with a slight elbow bend and palms up.
- Keep your shoulders down and your upper arms level with your shoulders.
- Curl the dumbbells toward your ears by bending your elbows without dropping your upper arms.
- Squeeze the biceps in the fully curled position when the dumbbells are beside your head.
- Lower the dumbbells back out until your elbows are nearly straight, upper arms still at shoulder height.
Common mistakes
- Letting the upper arms drop
- Shrugging shoulders toward ears
- Cutting off the bottom range
- Leaning back to start reps
Form cues
- Keep upper arms still
- Palms stay up
- Keep shoulders down
- Curl toward your ears
Compared with similar variants
| High Dumbbell Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Shoulder | moderate | — | — | — |
| Elbow | low | low | low | moderate |
| Equipment | Dumbbells | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Overhead Cable Curl Same level
- Single-Arm Cable Cross-Body Curl Harder
No equipment
- EZ Bar Preacher Curl Same level
- EZ Bar Spider Curl Same level
Kettlebell
- Kettlebell Concentration Curl Same level
- Incline Bench Kettlebell Preacher Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Biceps Curl
- This exercise High Dumbbell Curl
- Harder Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
Quick answers
What muscles does the High Dumbbell Curl work?
Primary: Biceps 9/10. Also works: Side delts 5/10, Supraspinatus 4/10, Forearms 4/10, Traps 3/10.
Which joints does the High Dumbbell Curl load?
Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Incline Dumbbell Curl, Single-Arm Cable Cross-Body Curl, Single Arm Dumbbell Zottman Preacher Curl.
When should I do the High Dumbbell Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the High Dumbbell Curl?
Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the High Dumbbell Curl?
Cable machine: Overhead Cable Curl, Single-Arm Cable Cross-Body Curl. No equipment: EZ Bar Preacher Curl, EZ Bar Spider Curl. Kettlebell: Kettlebell Concentration Curl, Incline Bench Kettlebell Preacher Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl.
What is an easier version of the High Dumbbell Curl?
Alternating Machine Biceps Curl (Beginner).
What is a harder version of the High Dumbbell Curl?
Barbell Curl (Beginner).
