Standing One-Arm Dumbbell Curl Over Incline Bench

A biceps isolation exercise performed standing over an incline bench for support, curling a single dumbbell while using the bench to prevent momentum and body English.

Instructions

1. Stand on the back side of an incline bench as if you were spotting someone performing an exercise. Hold a dumbbell in one hand and rest the handle across the top of the incline bench with a supinated grip (palms facing upward).
2. Position your non-lifting hand at the corner or side of the incline bench for support and balance.
3. Press your chest against the top portion of the incline bench and place your feet against the floor with a wide stance for stability. This is the starting position.
4. Keep your upper arm close to your body and stationary. Curl the dumbbell upward while contracting your biceps as you exhale.
5. Move only your forearm—your upper arm should remain stationary against the bench throughout the movement.
6. Continue the curl until your biceps are fully contracted and the dumbbell reaches shoulder height.
7. Hold the contracted position briefly for a full second, squeezing your biceps hard.
8. Slowly lower the dumbbell back to the starting position as you inhale, maintaining constant tension.
9. Complete all repetitions on one arm, then switch arms and repeat the exercise.

Tips

• The incline bench provides support that prevents momentum and body English, isolating the biceps effectively.
• Keep your chest pressed against the bench throughout—this maintains strict form and prevents cheating.
• Your upper arm should remain mostly in contact with the bench, acting as a guide rail for movement.
• Move with a controlled tempo and avoid jerking the weight; smooth movement maximizes muscle engagement.
• The bench variation allows you to use slightly heavier weight than free-standing curls while maintaining strict form.
• This exercise is excellent for building biceps strength and size with minimal risk of form breakdown.