Standing One-Arm Dumbbell Curl Over Incline Bench
How to do the Standing One-Arm Dumbbell Curl Over Incline Bench with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Dumbbell
How to do the Standing One-Arm Dumbbell Curl Over Incline Bench
- 1
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
- 2
Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
- 3
While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
- 4
Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
- 6
Switch arms while performing this exercise.
Log it, see it on your body.
Every Standing One-Arm Dumbbell Curl Over Incline Bench set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Standing One-Arm Dumbbell Curl Over Incline Bench: common questions
What muscles does the Standing One-Arm Dumbbell Curl Over Incline Bench work?
The Standing One-Arm Dumbbell Curl Over Incline Bench primarily works the Biceps.
Is the Standing One-Arm Dumbbell Curl Over Incline Bench suitable for beginners?
Yes. The Standing One-Arm Dumbbell Curl Over Incline Bench is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing One-Arm Dumbbell Curl Over Incline Bench?
To do the Standing One-Arm Dumbbell Curl Over Incline Bench you'll need a dumbbell.
Is the Standing One-Arm Dumbbell Curl Over Incline Bench a compound or isolation exercise?
The Standing One-Arm Dumbbell Curl Over Incline Bench is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing One-Arm Dumbbell Curl Over Incline Bench with correct form?
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Follow the full step-by-step above for the complete movement.
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