Dumbbell Bench Standing Incline Single-Arm over Curl
Isolate your biceps with this unique curl! A challenging twist on a classic exercise for serious arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up an incline bench at a 45-60 degree angle.
2. Stand on the side of the bench with feet shoulder-width apart for stability.
3. Lean forward slightly and place the arm you will work first over the top of the incline bench so that your armpit rests at the top of the pad. The arm should be fully extended towards the floor.
4. Grasp a dumbbell with a supinated grip (palm facing upward) in the hand of the working arm.
5. Keep your elbow stationary and curl the dumbbell towards your shoulder by contracting your biceps. Exhale while performing this movement.
6. Squeeze the biceps at the top of the movement for a moment and then slowly lower the dumbbell back to the starting position while inhaling.
7. Complete your set for one arm before switching to the other arm.
Tips: - Ensure your upper arm remains vertical and stationary throughout the exercise to isolate the biceps effectively. - Control the weight throughout the entire range of motion and avoid using momentum to lift the dumbbell. - Start with a lighter dumbbell if it is your first time performing this exercise to maintain proper form. - It can be beneficial to watch yourself in a mirror to monitor your form during the exercise.
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