Standing One-Arm Dumbbell Curl Over Incline Bench

Also called incline bench preacher curl, one-arm curl over incline bench and bench preacher curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.

1. Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
2. While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.
5. Switch arms while performing this exercise.

Cues

• Chest on the top of the bench.
• Upper arm flat on the pad.
• Curl to shoulder level, pause.
• Lower slowly to full stretch.

Common mistakes

• Lifting the elbow off the pad.
• Dropping the weight fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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