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Upper Arms · Dumbbell
Dumbbell Standing One Arm Curl Over Incline Bench
Dumbbell Standing One Arm Curl Over Incline Bench is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Standing One Arm Curl Over Incline Bench
- Stand behind an incline bench set at a 45-degree angle, holding a dumbbell in your right hand using an underhand grip (palm facing up). Place your right arm over the bench so your upper arm rests against the incline pad.
- Keep your upper arm stationary and your elbow slightly bent. Curl the dumbbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
- Focus on isolating the biceps, minimizing movement in your shoulder and upper arm.
- Maintain a slight bend in your elbow to avoid locking out the joint.
- Breathe out as you curl the dumbbell and inhale as you lower it.
Dumbbell Standing One Arm Curl Over Incline Bench alternatives
More biceps exercises
Dumbbell Standing One Arm Curl Over Incline Bench FAQ
What muscles does Dumbbell Standing One Arm Curl Over Incline Bench work?
Dumbbell Standing One Arm Curl Over Incline Bench mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Standing One Arm Curl Over Incline Bench?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Standing One Arm Curl Over Incline Bench should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing One Arm Curl Over Incline Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Standing One Arm Curl Over Incline Bench burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing One Arm Curl Over Incline Bench?
Other exercises for the biceps include Cable One Arm Curl, Cable One Arm Inner Biceps Curl, Barbell Standing Concentration Curl and Kettlebell Single Arm Curl.
For developers
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