Standing One-Arm Dumbbell Curl Over Incline Bench
Muscles worked
Instructions
- 1Stand 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.
- 2Position 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.
- 3While 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.
- 4Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms while performing this exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing One-Arm Dumbbell Curl Over Incline Bench
The standing one-arm dumbbell curl over an incline bench is performed by bracing against the back of an incline bench, chest pressed into the pad, with the dumbbell resting on top of the bench to start. This unusual setup creates a pulling angle different from standard curls and allows full torso support, eliminating any possibility of cheating. It's a less common exercise that requires getting the setup right before starting, but it delivers a distinct isolation feel on the biceps thanks to the torso's full support against the bench.
check_circleBenefits
- check_circleCompletely eliminates cheating thanks to torso support
- check_circleDifferent pulling angle than standard curls
- check_circleStrict biceps isolation
- check_circleGreat variation to break the routine of standard curls
lightbulbExecution tips
- lightbulbPress the chest firmly against the incline pad
- lightbulbUse the free hand to stabilize your position on the bench
- lightbulbKeep a wide foot stance for stability
- lightbulbControl the dumbbell's descent well
warningCommon mistakes
- warningNot keeping the chest pressed against the bench
- warningLetting the upper arm move during the curl
- warningUsing an unstable foot stance
- warningRushing the descent without control
helpFrequently asked questions
How do I set up properly for this exercise?expand_more
Stand behind the incline bench like a spotter, chest pressed against the pad, and rest the dumbbell on top of the bench to start.
Why is this exercise less common?expand_more
The setup takes a bit more practice than a standard curl, making it less spontaneous to do in the gym.
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