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All exercises

Dumbbell standing one arm curl (over incline bench)

Beginner

Dumbbell standing one arm curl (over incline bench) is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Weighted standing curlWeight plate
  • Barbell biceps curl (with arm blaster)Barbell
  • Barbell standing close grip curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell standing one arm curl (over incline bench)

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