Dumbbell Standing One Arm Curl Over Incline Bench

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Stand behind the bench and rest the back of your upper arm (triceps) firmly against the slanted pad.
3. Hold a dumbbell in one hand with a supinated (palms up) grip, allowing the arm to hang fully extended.
4. Stagger your stance for better stability and keep your chest pressed slightly against the top of the bench.

How to do it

1. Exhale and curl the dumbbell toward your shoulder, keeping your upper arm glued to the pad throughout the movement.
2. Squeeze your bicep forcefully at the top of the contraction for a one-second pause.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep the back of the arm flat against the bench to prevent the shoulder from swinging.
• Avoid leaning back or using your torso to 'cheat' the weight up.
• Maintain a neutral wrist; do not let the weight pull your wrist into extension.
• Ensure a full range of motion by reaching full elbow extension at the bottom of every rep.

Pro tips

• Rotate your pinky finger toward your shoulder at the top of the movement to maximize the peak contraction of the biceps.
• Keep your shoulder blades retracted and down to ensure the bicep is doing the work rather than the anterior deltoid.

Make it harder

• Implement a 'slow eccentric' by taking 5 seconds to lower the weight on every repetition.
• Add a 2-second isometric hold at the 90-degree angle (mid-point) of the curl.

Frequently asked

What muscles does the dumbbell standing one arm curl over incline bench work?

The dumbbell standing one arm curl over incline bench primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell standing one arm curl over incline bench?

The dumbbell standing one arm curl over incline bench uses dumbbell.

Is the dumbbell standing one arm curl over incline bench good for beginners?

The dumbbell standing one arm curl over incline bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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