Arms
The main muscle group listed for this exercise.
Exercise guide
Standing One-Arm Dumbbell Curl Over Incline Bench
Standing One-Arm Dumbbell Curl Over Incline Bench is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
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A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseConcentration Curls
Concentration Curls is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDumbbell Alternate Bicep Curl
Dumbbell Alternate Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing One-Arm Dumbbell Curl Over Incline Bench.
What muscles does Standing One-Arm Dumbbell Curl Over Incline Bench work?
Standing One-Arm Dumbbell Curl Over Incline Bench primarily trains the arms.
Is Standing One-Arm Dumbbell Curl Over Incline Bench beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing One-Arm Dumbbell Curl Over Incline Bench?
This variation uses dumbbells.
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