Arms / Beginner / Isolation (single joint)

Standing One-Arm Curl over Incline Bench

A single-arm dumbbell curl with the upper arm braced on the back of an incline bench, isolating the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

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 behind an incline bench and rest the back of your upper arm on the top of the pad, holding a dumbbell with an underhand grip.
2. Start with the arm extended down the pad.
3. Curl the dumbbell up toward your shoulder, keeping the upper arm on the pad.
4. Squeeze at the top, then lower slowly to full extension.
5. Complete the reps and switch arms.

Tips

• Do not let the elbow lift off the pad.
• Control the bottom to protect the elbow.

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