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Standing One-Arm Dumbbell Curl (Over Incline Bench)

A strict one-arm curl braced over an incline bench, isolating the biceps like a preacher curl with a deep stretch.

ArmsDumbbellElbow flexion

Primary

Biceps brachii

Secondary

BrachialisForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Set a bench to a steep incline.
  2. 02Stand behind it holding one dumbbell.
  3. 03Drape the working arm over the top of the pad.
  4. 04Let the arm hang almost fully extended.

Execution

  1. 01Curl the dumbbell up toward the shoulder.
  2. 02Keep the upper arm pressed into the pad.
  3. 03Squeeze the biceps at the top.
  4. 04Lower slowly to near full extension.

Checkpoints

  • -The back of the upper arm stays on the pad.
  • -The wrist stays neutral or slightly supinated.
  • -The shoulder does not hitch upward to assist.
  • -The bottom position reaches a full biceps stretch.

Common mistakes

  • -Lifting the elbow off the pad to finish the rep.
  • -Swinging the torso behind the bench.
  • -Dropping the weight through the stretched bottom.
  • -Curling with the shoulder rather than the elbow.

Programming notes

  • -Use 3 sets of 8 to 12 reps per arm.
  • -The stretched bottom makes light weights feel heavy; load accordingly.
  • -Progress with a pause at the stretched position before adding weight.

Related exercises

Dumbbell Preacher Curl

Dumbbell / Arms

EZ Barbell Spider Curl

Barbell / Arms

Cable Preacher Curl

Cable / Arms

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