Male model ex_3HLZUZ

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Upper Arms · Dumbbell

Dumbbell High Curl

intermediatestrength

Dumbbell High Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Triceps · Triceps Brachii

How to do Dumbbell High Curl

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.
Curl the dumbbells upward towards your shoulders by bending your elbows.
Squeeze your biceps at the top of the movement, ensuring the dumbbells reach close to your shoulders.
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.

Dumbbell High Curl alternatives

Kettlebell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Barbell Drag Curl

Biceps · intermediate

More biceps exercises

Incline Dumbbell Curl

Biceps · intermediate

Biceps Curl Cable

Biceps · beginner

Kettlebell Preacher Curl

Biceps · intermediate

Kettlebell Goblet Curl

Biceps · intermediate

Barbell Preacher Curl

Biceps · intermediate

Cable Reverse Curl

Biceps · beginner

Dumbbell Preacher Curl

Biceps · intermediate

Kettlebell Concentration Curl

Biceps · intermediate

Dumbbell High Curl FAQ

What muscles does Dumbbell High Curl work?

Dumbbell High Curl mainly works the biceps in the upper arms (Biceps Brachii). The triceps work as secondary muscles.

What equipment do you need for Dumbbell High Curl?

You need a dumbbell.

How many sets and reps of Dumbbell High Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell High Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell High Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell High Curl?

Other exercises for the biceps include Kettlebell Curl, Ez Barbell Curl, Barbell Curl and Barbell Drag Curl.

For developers

Use Dumbbell High Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3HLZUZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3HLZUZ",
  "name": "Dumbbell High Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_3HLZUZ/mp4-720.mp4?…",
    "poster": "https://…/ex_3HLZUZ/poster.jpg?…"
  }
}