Dumbbell Standing One Arm Curl (over incline bench)

Dumbbell Standing One Arm Curl (over incline bench)

The Dumbbell Standing One Arm Curl (over incline bench) is a highly effective exercise that targets the biceps muscles, helping you build strength and definition in your upper arms. This exercise is performed using a dumbbell in a standing position, while leaning over an incline bench for stability and support. By incorporating an incline bench into this exercise, you are able to isolate the biceps muscles and minimize the involvement of other muscle groups. This can lead to better muscle activation and overall development of the biceps. The one-arm curl variation further enhances the focus on each arm separately, ensuring balanced strength and muscle development. The incline bench position allows for a full range of motion, enabling you to fully stretch and contract the biceps muscles throughout the exercise. This motion helps to optimize muscle fiber recruitment, leading to more effective muscle growth. To get the most out of this exercise, it is important to choose an appropriate dumbbell weight that challenges the muscles without sacrificing proper form. Remember to engage your core for stability and maintain a straight back throughout the movement. By progressively increasing the weight over time and following a consistent training routine, you can gradually increase your biceps strength and size. Incorporating the Dumbbell Standing One Arm Curl (over incline bench) into your workout routine can help you achieve well-defined biceps muscles while also improving overall upper body strength. However, it is crucial to consult with a fitness professional to ensure proper form and technique specific to your individual needs and abilities.


  • Start by positioning an incline bench at a 45-degree angle.
  • Grab a dumbbell in one hand and stand with your feet shoulder-width apart in front of the incline bench.
  • Rest your other hand on the incline bench for support.
  • Keep your back straight and your core engaged throughout the exercise.
  • Let your arm with the dumbbell hang straight down, fully extended.
  • Curl the dumbbell upwards towards your shoulder while keeping your elbow close to your torso.
  • Squeeze your bicep at the top of the movement and hold for a brief moment.
  • Slowly lower the dumbbell back down to the starting position with control.
  • Repeat for the desired number of repetitions and then switch arms.
  • Remember to breathe rhythmically throughout the movement.
  • Maintain proper form and avoid swinging your body or using momentum to lift the weight.

Tips & Tricks

  • Maintain a stable position by engaging your core and keeping your back straight.
  • Focus on each arm individually to ensure balanced development.
  • Start with a weight that allows you to complete the exercise with proper form and gradually increase the resistance as you get stronger.
  • Control the movement throughout the exercise by avoiding swinging or using momentum.
  • Perform the exercise in a slow and controlled manner to fully engage the bicep muscles.
  • Keep your elbow close to your body and avoid excessive shoulder movement to target the bicep effectively.
  • Exhale as you curl the dumbbell up and inhale as you lower it down, maintaining a steady breathing pattern.
  • Ensure a full range of motion by fully extending your arm at the bottom and squeezing the bicep at the top of the movement.
  • Allow for adequate rest and recovery between training sessions to avoid overtraining and promote muscle growth.
  • Consider using different variations of the exercise, such as using different grip positions or incorporating pauses, to challenge your muscles in new ways.


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