TETSUDumbbell Standing One Arm Curl (Over Incline Bench)
The Dumbbell Standing One Arm Curl (Over Incline Bench) is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Standing One Arm Curl (Over Incline Bench)
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
- Place your other hand on an incline bench for support.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
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. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Standing One Arm Curl (Over Incline Bench)?
You need a dumbbell to perform the Dumbbell Standing One Arm Curl (Over Incline Bench).
How many sets and reps of the Dumbbell Standing One Arm Curl (Over Incline Bench) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing One Arm Curl (Over Incline Bench) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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