The Dumbbell Standing One Arm Curl (Over Incline Bench) exercise is a variation of the traditional dumbbell curl that targets the biceps while also engaging the stabilizing muscles in the core and shoulders.

Muscle Groups:
Upper Arms

Muscles:
Biceps


How to perform

To perform the Dumbbell Standing One Arm Curl (Over Incline Bench) exercise, follow these steps:

1. Place an incline bench at a 45-degree angle and position a dumbbell on the floor next to the bench.

2. Stand facing the bench with your feet shoulder-width apart and hold a dumbbell in one hand with an underhand grip.

3. Rest the back of your arm on top of the incline bench, allowing your arm to hang straight down towards the floor.

4. Keep your back straight, chest up, and core engaged throughout the exercise.

5. Slowly curl the dumbbell towards your shoulder, keeping your elbow close to your body and your palm facing upward.

6. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.

7. Complete the desired number of repetitions on one arm, then switch sides and repeat with the other arm.

8. To increase the intensity of the exercise, you can use a heavier dumbbell or perform more repetitions.

9. Remember to maintain controlled movements and avoid swinging the weight to prevent injury.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.