Standing Single-Arm Dumbbell Curl Over Incline Bench

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Watch Standing Single-Arm Dumbbell Curl Over Incline Bench

Technique

How to perform Standing Single-Arm Dumbbell Curl Over Incline Bench

1. Set the bench backrest to an incline and stand behind its upper end with a dumbbell in one hand.
2. Rest the back of your working upper arm along the pad, with your armpit near its top and the elbow supported.
3. Steady yourself with your free hand on the bench and keep both feet planted.
4. Hold the dumbbell with your palm turned upward and your wrist aligned with the forearm.
5. Bend your elbow to curl the dumbbell upward without lifting the upper arm from the pad.
6. Lower under control to a nearly straight elbow without dropping into the bottom position.
7. Finish the repetitions, then change arms.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.