Standing One-Arm Incline Dumbbell Curl
Chest rests against incline bench pad
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand behind an incline bench with feet shoulder-width apart.
- Rest your chest against the top edge of the bench pad.
- Hold a dumbbell in one hand with a supinated grip.
- Let the arm hang straight down to fully stretch the bicep.
- Curl the weight upward while keeping the upper arm still.
- Lower the dumbbell slowly back to the starting position.
Common mistakes
- Leaning away from the bench to generate momentum.
- Swinging the elbow forward during the upward phase.
- Rushing the lowering portion of the repetition.
- Shrugging the shoulder instead of isolating the bicep.
Tips
- Keep your torso pressed firmly into the bench throughout the set.
- Rotate your pinky finger slightly upward at the top of the curl.
- Control the negative phase to maximize time under tension.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Body support
- Chest supported
- Bench angle
- Incline
