Step by step instructions, muscle activation and variants for the Dumbbell Standing One-Arm Curl Over Incline Bench.
This single-arm biceps curl is performed standing behind an incline bench and draping the working upper arm over the pad for support. The bench stabilizes the arm and eliminates swinging, isolating the biceps similarly to a preacher curl while allowing a full stretch at the bottom.
The Dumbbell Standing One-Arm Curl Over Incline Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
