Strength

Top Half Dumbbell Curl

The Top Half Dumbbell Curl is an excellent strength and flexibility exercise for biceps. It involves curling the weight from halfway to the shoulder, targeting the bicep's top portion for increased size and strength.
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Top Half Dumbbell Curl instructions
Step-by-step instructions
1
Stand up straight while holding a dumbbell in each hand, with your arms fully extended by your sides.
2
Curl both dumbbells halfway up, stopping when your elbow is at a 90-degree angle.
3
Pause for a moment, then curl the dumbbells up towards your shoulders.
4
Hold this position for a moment, then lower the dumbbell back to the 90-degree angle.
5
Repeat this movement until you've completed all your reps.
Stand up straight while holding a dumbbell in each hand, with your arms fully extended by your sides.
Curl both dumbbells halfway up, stopping when your elbow is at a 90-degree angle.
Pause for a moment, then curl the dumbbells up towards your shoulders.
Hold this position for a moment, then lower the dumbbell back to the 90-degree angle.
Repeat this movement until you've completed all your reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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