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Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

Exercise Rating Read Standing One-Arm Dumbbell Curl Over Incline Bench Reviews
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Standing One-Arm Dumbbell Curl Over Incline Bench Images

Standing One-Arm Dumbbell Curl Over Incline Bench
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Standing One-Arm Dumbbell Curl Over Incline Bench
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Standing One-Arm Dumbbell Curl Over Incline Bench Guide

Main Muscle: Biceps

  1. 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.
  2. 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.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms while performing this exercise.

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



Alternative Exercises For Standing One-Arm Dumbbell Curl Over Incline Bench

Barbell Curls Lying Against An Incline

Muscle Targeted: Biceps

8.8

Out of 10

Preacher Curl

Muscle Targeted: Biceps

8.4

Out of 10

Cable Preacher Curl

Muscle Targeted: Biceps

7.6

Out of 10

Top 5 Rated Biceps Exercises

  1. Zottman Curl
  2. EZ-Bar Curl
  3. Overhead Cable Curl
  4. Wide-Grip Standing Barbell Curl
  5. Barbell Curl

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of people found this review helpful

pritesh80

Review: Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Rating
9/10

May 24, 2012 5:13 AM: Thumbs up

pritesh80 BodyStats
Height:
No Data
Weight:
195 lbs
Up 10.0 lbs
Bodyfat:
30.0 %
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of people found this review helpful

Mrletsgetdere

Review: Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Rating
10/10

Jul 23, 2010 10:56 AM: pro

Mrletsgetdere BodyStats
Height:
5 '11" (1.80m)
Weight:
220 lbs
Bodyfat:
No Data
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of people found this review helpful

ianryals

Review: Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Rating
10/10

Jun 7, 2010 1:53 PM: This goes great with the seated version. BUT--only if you go all the way down and then return properly. Kick ass workout, again less weight and proper form brings the heat.

ianryals BodyStats
Height:
5 '10" (1.78m)
Weight:
163 lbs
Up 9.0 lbs
Bodyfat:
No Data
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of people found this tip helpful

chrelle

Tip: Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Rating
9/10

May 20, 2010 10:33 AM: great for that titanic HEAP on biceps.

chrelle BodyStats
Height:
6 '0" (1.83m)
Weight:
183.7 lbs
Up 14.3 lbs
Bodyfat:
10.0 %
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