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Dumbbell Bench Incline Single-Arm Hammer Concentration Curl

Isolate your biceps with precision using this single-arm preacher-style curl. The incline bench locks your form, eliminating momentum for a deep, concentrated burn and peak muscle development.

The Dumbbell Bench Incline Single-Arm Hammer Concentration Curl mainly works the biceps and forearms. You'll need: dumbbells and incline bench.

Whitney Simmons
Whitney Simmons
@Whitney Simmons
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Required Equipment

Dumbbells
Dumbbells
Incline Bench
Incline Bench

Dumbbell Bench Incline Single-Arm Hammer Concentration Curl Muscles Worked

Primary

Biceps (biceps brachii); Forearm Flexor (brachioradialis)

Secondary

Side Biceps (brachialis)

How to do the Dumbbell Bench Incline Single-Arm Hammer Concentration Curl

Setup

  • Set your exercise bench to an incline position (roughly 45-60 degrees).

  • Stand behind the high end of the bench and lean forward so your upper arm (triceps) rests firmly against the angled padded backrest.

Movement

  • Starting Position: Fully extend your arm toward the floor while holding the dumbbell with a neutral palm-facing-inward grip.

  • The Curl: Keeping your upper arm stationary, pull the weight upward toward your shoulder by flexing your elbow.

  • The Squeeze: At the top of the movement, pause briefly and squeeze your bicep firmly.

  • The Lowering Phase: Slowly lower the weight back to the starting position under complete control, avoiding any swinging or momentum.

Form Tips

  • Keep your stance stable and your torso braced against the bench.

  • Focus entirely on the mind-muscle connection during the squeeze at the peak of the movement.

Dumbbell Bench Incline Single-Arm Hammer Concentration Curl FAQs

What muscles does the Dumbbell Bench Incline Single-Arm Hammer Concentration Curl work?

The Dumbbell Bench Incline Single-Arm Hammer Concentration Curl mainly works the biceps and forearms. The main muscles are the biceps brachii and brachioradialis.

What equipment do you need for the Dumbbell Bench Incline Single-Arm Hammer Concentration Curl?

Dumbbells and incline bench.

What workout day should the Dumbbell Bench Incline Single-Arm Hammer Concentration Curl go on?

It belongs on pull day in a push/pull/legs routine.

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