Standing One-Arm Dumbbell Curl Over Incline Bench

Biceps

Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline Bench (Start)

Standing One-Arm Dumbbell Curl Over Incline Bench (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A strict single-arm curl braced on an angled pad, which takes out swing and keeps tension on the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Tilt an adjustable bench to a steep angle and stand behind it, resting your chest on the top of the backrest.
2Pick up one dumbbell and let that arm hang down past the front of the pad with your palm turned forward.

How to perform

1Bend your elbow to raise the weight toward your shoulder, keeping your triceps pressed to the pad.
2Flex hard once your forearm is nearly upright.
3Straighten the arm slowly until it hangs almost fully extended.
4Finish the set, then change arms.