Standing One Arm Dumbbell Curl Over Incline Bench

What is standing one-arm dumbbell curl over incline bench? Standing one-arm dumbbell curl over incline bench is an isolation exercise that targets the biceps. By performing this exercise on an incline bench, you isolate the bicep muscle and eliminate swinging momentum, leading to better muscle engagement and growth.

Tutorial

1. Adjust the incline bench to a comfortable angle.
2. Stand facing the incline bench, holding a dumbbell in one hand with an underhand grip.
3. Position your upper arm against the incline bench, allowing your arm to fully extend downward.
4. Keeping your upper arm stationary, exhale as you curl the dumbbell towards your shoulder, contracting your bicep.
5. Inhale as you slowly lower the dumbbell back to the starting position.
6. Complete the desired number of reps on one arm before switching to the other.

Common Mistakes

• Using momentum to lift the weight instead of relying on bicep strength.

• Not fully extending the arm at the bottom of the movement. - Allowing the elbow to move away from the bench, reducing bicep activation.

Tips for Better Results

• Focus on keeping your upper arm stationary throughout the movement.

• Squeeze and hold at the top of the movement to maximize muscle contraction. - Use a controlled tempo, both during the lifting and lowering phases.

• Choose a weight that allows you to maintain proper form and complete the desired reps.

Muscles Worked

• Primary: Biceps (Brachialis, Brachioradialis) - Secondary: Forearms