Exercise guide
Dumbbell High Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Dumbbell High Curl, also known as the Crucifix Curl, targets the biceps in a highly shortened position to emphasize the 'peak' of the muscle. By keeping the arms elevated, it minimizes shoulder involvement and forces the biceps to work through a unique angle of resistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Raise your arms out to your sides until they are parallel to the floor, forming a 'T' shape with your body.
- Turn your palms to face upward and keep a slight bend in your elbows to maintain tension.
How to do it
- While keeping your upper arms perfectly still and parallel to the floor, curl the dumbbells toward your ears.
- Exhale as you flex your biceps, squeezing hard at the point of maximum contraction near your head.
- Inhale as you slowly extend your arms back to the starting 'T' position using a controlled 3-second eccentric phase.
- Maintain a stable torso and avoid letting your elbows drop toward your ribs throughout the set.
Form checklist
- Keep elbows aligned with your shoulders; do not let them sag downward.
- Maintain a proud chest and keep your shoulder blades retracted and depressed.
- Avoid swinging the torso or using momentum to bring the weights inward.
- Ensure your wrists remain neutral or slightly supinated (palms up) rather than curling toward the forearms.
Pro tips
- Focus on driving your pinky fingers toward your temples at the top of the movement to maximize bicep supination.
- Imagine you are performing a 'front double-bicep' bodybuilding pose to enhance the mind-muscle connection.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction on every rep.
- Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and stabilizers.
Frequently asked
- What muscles does the dumbbell high curl work?
- The dumbbell high curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell high curl?
- The dumbbell high curl uses dumbbell.
- Is the dumbbell high curl good for beginners?
- The dumbbell high curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.