One-Arm Incline Dumbbell Bicep Curl

One-Arm Incline Dumbbell Bicep Curl

Type: Isolation Muscle: Biceps Equipment: Dumbbell , Bench

This exercise isolates one bicep at a time for a more focused workout.

See all exercises

+Limits momentum during curls
+Helps address arm strength differences
–Can stress the front shoulder
–Uses lighter loads than standing curls

This exercise targets:

–

Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a bench to a low-to-moderate incline (30–60 degrees)
Sit back with your head, shoulders, and back against the bench
Hold one dumbbell at your side, arm hanging straight, palm facing in
Keep shoulder down and back, elbow pinned near your side
Curl the dumbbell up while rotating your palm to face you at the top
Squeeze the biceps, then lower slowly until you feel a stretch
Keep wrist straight, don’t swing or let the shoulder roll forward
Exhale as you curl up, inhale as you lower; repeat, then switch arms