dumbbell standing one arm curl (over incline bench)
dumbbell standing one arm curl (over incline bench) — highlighted muscle: biceps

Muscles worked

biceps, forearms

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dumbbell standing one arm curl (over incline bench)

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.

  2. 2

    Place your other hand on an incline bench for support.

  3. 3

    Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.

  4. 4

    Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch arms.

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