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Chris Freytag demonstrating an Elevated Bicep Curl

An elevated bicep curl is a different and challenging way to train your biceps, with an added bonus of shoulder strength included. It’s an effective move that combines isometric strength with the movement of weights, making for sculpted, beautiful arms and shoulders!

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Table of Contents

Elevated Bicep Curl Instructions

Here’s how to do elevated bicep curls:

  1. Standing upright, hold your dumbbells and arms extended out to your sides at shoulder height with palms up and a slight bend in the elbow.
  2. Curl dumbbells in toward your shoulders, then release with control.
  3. Repeat for 8 to 12 reps.

Targets: biceps, shoulders

Elevated Bicep Curl Benefits

Elevated bicep curls are a beneficial part of any workout routine. Here’s why:

  • They help build essential upper body strength: Upper body strength is an important part of the entire strength training picture. Beyond vanity, a strong upper body is essential for practical living. It only takes a simple fall to knock someone off their game, especially if you are unable to push your own body weight back up off the ground.
  • They incorporate isometric strength training: During the exercise, your arms remain stationary in a lateral position throughout the entire move (known as isometric strength training). Even if you never add the bicep curl, you would be building incredible strength thanks to the isometric aspect!
  • They maximize muscle engagement: Because your body is stabilized, it’s harder to cheat by swinging the weights, forcing your biceps to do more of the work.

Ultimately, elevated curls will train you for a stronger and more capable upper body for all you have to do!

Easy Ways to Incorporate Elevated Bicep Curls Into Your Workouts

To get started with elevated bicep curls, try aiming for three sets of 8 to 12 reps. They also make a great addition to some of my favorite upper body workouts, including: