# One-Arm Dumbbell Curl Over Incline Bench

URL: https://heatsy.app/ex/dumbbell-curl-over-incline-bench

Also known as: Standing Incline Bench Curl, One-Arm DB Curl Over Incline Bench, Single-Arm Dumbbell Curl Over Incline Bench

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Flexor Carpi Radialis

## Equipment

- Dumbbells
- Adjustable Bench

## Technique

1. Set an adjustable bench to a steep incline and stand behind the backrest.
2. Drape one arm over the top of the backrest so the back of the upper arm lies on the pad.
3. Hold a dumbbell underhand with the arm almost straight.
4. Curl the dumbbell up, then lower slowly to near full extension; finish the set and switch arms.

### Cues

- Keep the armpit tight to the top of the pad.
- Control the bottom: the elbow is most exposed there.

### Common mistakes

- Dropping into a locked elbow at the bottom.
- Leaning over the bench to lift the weight.

## Alternatives

- [Preacher Curl](https://heatsy.app/ex/preacher-curl)
- [Concentration Curl](https://heatsy.app/ex/dumbbell-concentration-curl)