Incline One-Arm Dumbbell Curl

Setup

1. 01Set a bench to a 45 to 60 degree incline and sit back with the head and upper back on the pad.
2. 02Hold a dumbbell in one hand and let that arm hang straight down behind the torso line.
3. 03Rest the free hand on the thigh or bench for stability.

Execution

1. 01Curl the dumbbell up while keeping the upper arm hanging vertically.
2. 02Supinate the palm fully as the weight rises and squeeze at the top.
3. 03Lower slowly until the elbow is completely straight and the biceps is stretched.
4. 04Finish all reps on one arm, then switch sides.

Checkpoints

• -Shoulder stays back against the pad; the elbow does not drift forward.
• -Full stretch at the bottom of every rep.
• -Torso stays still — no twisting toward the working arm.

Common mistakes

• -Letting the elbow swing forward to make the top easier.
• -Shrugging the working shoulder off the pad.
• -Rushing the eccentric through the stretched position.
• -Using a weight that forces body english.