Standing One-Arm Dumbbell Curl Over Incline Bench

Biceps · Dumbbell

How to do it

Stand behind an incline bench and **rest the back of your arm on the pad**, dumbbell hanging with the palm forward. Curl bending only the elbow to shoulder height, squeeze for a second and lower to a full stretch. It is an improvised preacher curl with the arm completely pinned. The classic mistake is not seating the armpit properly: if your arm slides down during the set, the isolation goes and the shoulder starts helping.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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