Standing One-Arm Dumbbell Curl Over Incline Bench

What it is

This unilateral exercise employs an incline bench and a single dumbbell to specifically target and isolate your biceps brachii. The unique setup helps stabilize your body, minimizing momentum and ensuring maximum engagement of the primary muscle. You perform a controlled curl with one arm, focusing on the strong contraction of the biceps through the full range of motion.

Technique tips

• Press your chest firmly against the incline bench for stability.
• Keep your upper arm stationary; only your forearm should move.
• Actively squeeze your biceps at the peak of the contraction.
• Control the dumbbell on the eccentric (lowering) phase.
• Breathe out as you curl up and inhale while returning to start.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.