Standing One-Arm Dumbbell Curl Over Incline Bench

• Improves the strength and size of the biceps
• Isolates the biceps muscles for maximum stimulation
• Develops functional strength for everyday activities
• Reduces the risk of injury to the elbow joint
• Promotes good posture and balance
• Increases stability and coordination of the arm and shoulder
• Enhances grip strength and endurance
• Helps to improve overall muscle symmetry and definition

1. Stand on the back side of an incline bench as if you were going to be a spotter for someone. Hold a dumbbell in one hand and place it across the incline bench with your palms facing up.
2. Position your non-lifting hand at the corner or side of the incline bench. Press your chest against the top part of the incline bench and place your feet wide apart on the floor. This is your starting position.
3. Keep your upper arm still and curl the dumbbell upward, contracting your biceps and exhaling. Only your forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold this position for a second.
4. Slowly lower the dumbbell back to the starting position as you inhale.
5. Repeat for the recommended number of repetitions.
6. Switch arms and perform the same exercise.

Variation: You can also perform this exercise using a low pulley.

1. Before starting the exercise, make sure to warm up your biceps and forearms with some light stretching and mobility exercises.
2. Start with a lighter weight dumbbell to get your muscles warmed up and ready for the workout.
3. Stand on the back side of the incline bench with a wide stance to ensure stability.
4. Keep your chest pressed against the top part of the incline bench throughout the exercise to maintain proper form.
5. Engage your core muscles to stabilize your body and prevent any excessive swinging or momentum.
6. Focus on proper breathing, exhaling as you curl the dumbbell upward and inhaling as you bring it back down.
7. Control the movement and avoid any jerking or swinging motions.
8. Hold the contracted position at the top of the movement for a second to maximize the bicep contraction.
9. Switch arms after completing the recommended number of repetitions to ensure balanced muscle development.
10. If you want to add variation to the exercise, try performing it with a low pulley instead of a dumbbell.
11. Listen to your body and adjust the weight and intensity according to your fitness level and goals.
12. After completing the exercise, cool down by stretching your biceps and forearms to prevent any muscle tightness or soreness.

1. Ensure that the incline bench is stable and secure before starting the exercise.
2. Choose an appropriate weight dumbbell that you can comfortably lift and control throughout the exercise.
3. Keep your back straight and your chest pressed against the top part of the incline bench to maintain proper form and stability.
4. Place your non-lifting hand at the corner or side of the incline bench to provide additional support and balance.
5. Engage your core muscles to stabilize your body throughout the movement.
6. Only move your forearms while curling the dumbbell upwards, keeping your upper arms stationary.
7. Avoid using momentum to lift the dumbbell and instead focus on using your biceps to perform the movement.
8. Exhale as you curl the dumbbell upwards and inhale as you lower it back to the starting position.
9. Hold the contracted position with the dumbbell at shoulder level for a second to fully engage your biceps.
10. Perform the exercise with controlled and smooth movements, avoiding any jerking or swinging motions.
11. Switch arms and alternate between sides to work both biceps evenly.
12. If using a low pulley variation, ensure that the pulley is set at an appropriate height and adjust the weight accordingly.
13. Listen to your body and stop the exercise if you experience any pain or discomfort.