Arms / Beginner / Isolation (single joint)

Standing One-Arm Dumbbell Curl Over Incline Bench

A dumbbell isolation exercise for the biceps.

At a glance

Primary

Biceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand 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.
2. Position 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.
3. While 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.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. Repeat for the recommended amount of repetitions.
6. Switch arms while performing this exercise.

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