Dumbbell High Curl

Setup

1. 01Stand tall with a light dumbbell in each hand.
2. 02Raise both upper arms out to the sides to shoulder height, elbows extended and palms up.
3. 03Brace the trunk and keep the shoulders down away from the ears.
4. 04Hold the upper arms parallel to the floor as the fixed position.

Execution

1. 01Curl the dumbbells in toward the head while the upper arms stay at shoulder height.
2. 02Squeeze the biceps hard as the hands approach the ears.
3. 03Extend the elbows back out under control to the start.
4. 04Keep the upper arms level for every rep.

Checkpoints

• -Upper arms stay parallel to the floor and do not drop between reps.
• -The curl travels toward the head, not down toward the chest.
• -Shoulders stay depressed despite the raised-arm position.
• -The peak squeeze is deliberate on every rep.

Common mistakes

• -Letting the elbows sag as the set fatigues.
• -Using heavy dumbbells that turn it into a shoulder struggle.
• -Rushing reps and skipping the peak contraction.
• -Shrugging the traps to hold the arms up.