Standing one-arm dumbbell curl over incline bench

The incline bench bicep curl is similar to a preacher curl, in the way it lets you isolate the bicep muscle.
While preforming a standing bicep curl it will engage your anterior deltoids and trapezius muscles to help stabilize the movement.
You will generally be able to lift more using the traditional dumbbell curl because less tension is placed on the biceps.
Using the bench allows you to isolate the bicep muscle, putting all the pressure where it needed to be.

Exercise Video

How to do

  1. Start off setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. The bench should be in about a 45-60 degree angle.
  2. Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench.
  3. Slowly elevate the dumbbell up towards your shoulder.
  4. Slowly lower the dumbbell back to the starting position and repeat.

  5. Perform this exercise in a slow controlled manner throughout the full range of motion for best results.

    Proper positioning of your arm on the bench is crucial in order to execute this movement safely and effectively. You should avoid placing your elbow on the very end of the bench since this will cause issues with your tendons and ligaments along with placing too much unneeded stress on the elbow joint. Tuck your armpit into the end of the bench and lay your arm flat on the bench pad.

Choose professional program Gain muscle or lose weight, find a fitness program that matches your goals and level.
Build your own workout No matter if you have a 7 minutes or a hour to train, you can create a program that's fits your schedule.
Stay motivated Track your progress and receive detailed statistics. See what muscles you’ve worked today and what to train next.