Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner strength exercise for the biceps, done with a dumbbell.
How to do the Standing One-Arm Dumbbell Curl Over Incline Bench
- 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.
- 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.
- 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing One-Arm Dumbbell Curl Over Incline Bench
Alternate Hammer CurlDumbbell · Beginner
Alternate Incline Dumbbell CurlDumbbell · Beginner
Concentration CurlsDumbbell · Beginner
Cross Body Hammer CurlDumbbell · Beginner
Dumbbell Alternate Bicep CurlDumbbell · Beginner
Dumbbell Bicep CurlDumbbell · Beginner
Flexor Incline Dumbbell CurlsDumbbell · Beginner
Hammer CurlsDumbbell · Beginner
Questions
What muscles does the Standing One-Arm Dumbbell Curl Over Incline Bench work?
Mainly the biceps.
Is the Standing One-Arm Dumbbell Curl Over Incline Bench good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing One-Arm Dumbbell Curl Over Incline Bench?
Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.
How many sets and reps of the Standing One-Arm Dumbbell Curl Over Incline Bench should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).