Standing One-Arm Dumbbell Curl Over Incline Bench

How to do it

1. 01Stand 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. 02Position 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. 03While 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. 04Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. 05Repeat for the recommended amount of repetitions.
6. 06Switch arms while performing this exercise.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.