Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline Bench is a isolation strength exercise using dumbbell that trains the biceps.

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Primary muscles: Biceps

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Standing One-Arm Dumbbell Curl Over Incline Bench from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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