Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline Bench is a strength - standing pad-supported elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - standing pad-supported elbow flexion

Exercise technique

Bench
Secure the incline pad and stand behind it.
Base
Take a wide stance and hold a corner of the bench with your free hand.
Support
Bring your chest near the top edge and place your working upper arm on the pad.
Grip
Grip the dumbbell with your palm facing upward.
Curl
Keep your upper arm on the pad as you raise your forearm toward your shoulder.
Pause
Briefly squeeze your biceps without raising your shoulder.
Lower
Extend your elbow under control without forcefully locking it at the bottom.

Key technique points

Check that the bench does not tip.
Maintain upper-arm support.
Keep your wrist straight.
Start gently from the bottom angle.
Use your free hand only for balance.
Work both sides at the same pad angle.

Common mistakes

Tipping the pad

Do not apply one-sided pressure to an unsecured bench.

Lifting the upper arm

Do not enlarge the curl through shoulder movement.

Pulling the torso

Do not assist your biceps by pulling against the edge.

Locking the elbow at the bottom

Do not turn the bottom stretch into forceful pressure at the end of the joint range.

Bending the wrist

Do not curl your hand inward to reach the top.

Dropping the dumbbell

Do not release the long pad-supported descent without braking it.

Frequently asked questions