Exercise technique

dumbbell standing one arm curl over incline bench

The dumbbell standing one arm curl over incline bench is an isolation exercise targeting the biceps, with additional engagement of the forearms. It requires the use of an incline bench for support and a dumbbell for resistance. The movement emphasizes strict form and control, making it effective for building biceps strength and size.

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How do you perform this exercise?

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Place your other hand on an incline bench for support.
  3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Which other muscles are involved?

Forearms.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

biceps leg concentration curl

Biceps · Body weight

bodyweight side lying biceps curl

Biceps · Body weight

barbell prone incline curl

Biceps · Barbell

barbell standing concentration curl

Biceps · Barbell

ez-bar biceps curl (with arm blaster)

Biceps · Ez barbell

dumbbell standing one arm curl (over incline bench)

Biceps · Dumbbell

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