Dumbbell Standing One Arm Curl (Over Incline Bench)
Easy
Also known as: Single-arm dumbbell preacher curl over incline bench
Expert Advice
Position your armpit near the top of the backrest so the pad supports your upper arm, not just your elbow.
How-to-do Steps
- Stand with feet comfortably apart behind an incline bench, holding one dumbbell.
- Lean forward and brace your working upper arm against the angled backrest.
- Turn your palm upward and start with your elbow nearly straight.
- Curl the dumbbell toward your shoulder without lifting your upper arm.
- Lower the dumbbell slowly until your elbow is nearly straight again.
- Complete your prescribed reps on this arm, then switch sides.
Common Mistakes
- Wrist bends during the curlFix: keep your knuckles aligned with your forearm.
- Elbow snaps straight at the bottomFix: slow the descent and stop before locking out.
Coach Cues
Upper arm stays plantedKeep your palm upLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Standing One Arm Curl (Over Incline Bench) primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps85%
Secondary
Forearms15%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Bench support simplifies the curl, but beginners must control the dumbbell near elbow extension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Frequently Asked Questions
What muscles does Dumbbell Standing One Arm Curl (Over Incline Bench) work?
Dumbbell Standing One Arm Curl (Over Incline Bench) primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Standing One Arm Curl (Over Incline Bench)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Standing One Arm Curl (Over Incline Bench) suitable for beginners?
Yes, Dumbbell Standing One Arm Curl (Over Incline Bench) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Standing One Arm Curl (Over Incline Bench)?
Wrist bends during the curl: keep your knuckles aligned with your forearm. Elbow snaps straight at the bottom: slow the descent and stop before locking out.
