Standing One-Arm Dumbbell Curl Over Incline Bench
How to do the Standing One-Arm Dumbbell Curl Over Incline Bench
- 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.
How to program the Standing One-Arm Dumbbell Curl Over Incline Bench
Sets and reps
As an isolation movement, the Standing One-Arm Dumbbell Curl Over Incline Bench is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing One-Arm Dumbbell Curl Over Incline Bench is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing One-Arm Dumbbell Curl Over Incline Bench work?
The Standing One-Arm Dumbbell Curl Over Incline Bench primarily targets the Biceps.
What equipment do I need for the Standing One-Arm Dumbbell Curl Over Incline Bench?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Standing One-Arm Dumbbell Curl Over Incline Bench should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
