High curls with dumbbells are an exercise for the biceps.
Exercise
Overhead Bizeps Curls
Standing
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Take a dumbbell in each hand and spread your arms out to the side so that they are almost at a 90° angle to your upper body. Your arms are almost fully extended and your palms are facing the ceiling. This is the starting position.
3
Now bend your arms forcefully until your hands are close to your shoulders. Your palms should now be facing your shoulders. Your upper arms should remain in the same position (90° apart) throughout the exercise. Breathe out and tense your biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arms are fully extended again. Your upper arms remain spread apart. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury. Keep the wrist straight in a line to avoid putting too much strain on the forearm. Use slightly less weight for this exercise than you would for normal bicep curls.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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