Exercises / Upper arms / Dumbbell Standing One Arm Curl (Over Incline Bench)

Dumbbell Standing One Arm Curl (Over Incline Bench)

Dumbbell Standing One Arm Curl (Over Incline Bench): step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelbeginner
  • Forcepull
  • Typeisolation
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

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

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