Dumbbell Bench Standing Incline Single-Arm over Curl
Isolate your biceps with this unique curl! A challenging twist on a classic exercise for serious arm gains.
The Dumbbell Bench Standing Incline Single-Arm over Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Bench Standing Incline Single-Arm over Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Dumbbell Bench Standing Incline Single-Arm over Curl Variations and Alternatives
How to do the Dumbbell Bench Standing Incline Single-Arm over Curl
Set up an incline bench at a 45-60 degree angle.
Stand on the side of the bench with feet shoulder-width apart for stability.
Lean forward slightly and place the arm you will work first over the top of the incline bench so that your armpit rests at the top of the pad. The arm should be fully extended towards the floor.
Grasp a dumbbell with a supinated grip (palm facing upward) in the hand of the working arm.
Keep your elbow stationary and curl the dumbbell towards your shoulder by contracting your biceps. Exhale while performing this movement.
Squeeze the biceps at the top of the movement for a moment and then slowly lower the dumbbell back to the starting position while inhaling.
Complete your set for one arm before switching to the other arm.
Tips: - Ensure your upper arm remains vertical and stationary throughout the exercise to isolate the biceps effectively. - Control the weight throughout the entire range of motion and avoid using momentum to lift the dumbbell. - Start with a lighter dumbbell if it is your first time performing this exercise to maintain proper form. - It can be beneficial to watch yourself in a mirror to monitor your form during the exercise.
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Dumbbell Bench Standing Incline Single-Arm over Curl FAQs
What muscles does the Dumbbell Bench Standing Incline Single-Arm over Curl work?
The Dumbbell Bench Standing Incline Single-Arm over Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Bench Standing Incline Single-Arm over Curl?
Dumbbells or incline bench.
What workout day should the Dumbbell Bench Standing Incline Single-Arm over Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bench Standing Incline Single-Arm over Curl variations and alternatives?
Similar exercises include the EZ-Bar Incline Curl, Bicep Leg Concentration Curl, Dumbbell Bench Single-Arm Neutral Wrist Curl and Dumbbell Prone Incline Twist Curl.
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