Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Standing One-Arm Dumbbell Curl Over Incline Bench
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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2
Standing Biceps Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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3
Wide-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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4
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Flexor Incline Dumbbell Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Incline Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do standing one-arm dumbbell curl over incline bench work?
Standing One-Arm Dumbbell Curl Over Incline Bench primarily works the biceps.
What equipment do I need for standing one-arm dumbbell curl over incline bench?
Standing One-Arm Dumbbell Curl Over Incline Bench uses dumbbells.
Standing One-Arm Dumbbell Curl Over Incline Bench: is it suitable for beginners?
Yes. Standing One-Arm Dumbbell Curl Over Incline Bench is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing one-arm dumbbell curl over incline bench?
Close-Grip Standing Barbell Curl, Standing Biceps Cable Curl, Wide-Grip Standing Barbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing one-arm dumbbell curl over incline bench reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing one-arm dumbbell curl over incline bench can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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