dumbbell standing one arm curl (over incline bench)
dumbbell standing one arm curl (over incline bench) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
Step 2
Place your other hand on an incline bench for support.
Step 3
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
Step 4
Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.