Smart Workout Diary

Dumbbell One-Arm Incline Curl

The dumbbell one-arm incline curl is a single-arm biceps exercise performed while seated on an incline bench. The angled bench position places the arm behind the torso, emphasizing the biceps through a controlled elbow-flexion movement. It supports biceps strength, muscle development, and left-to-right arm balance.

Demonstration

Dumbbell One-Arm Incline Curl — demonstration 1
Dumbbell One-Arm Incline Curl — demonstration 2

Instructions

  1. Set the bench to a moderate incline and sit back with your shoulders supported, feet planted firmly on the floor.
  2. Hold one dumbbell with a neutral grip and let the working arm hang straight down slightly behind your torso; keep the other arm relaxed.
  3. Keep your upper arm still and curl the dumbbell upward by bending only the elbow, gradually turning the palm upward as you lift.
  4. Pause briefly when the biceps is fully contracted without allowing the elbow to travel forward or the shoulder to roll forward.
  5. Lower slowly until the elbow is straight and the biceps is comfortably lengthened, then complete repetitions before switching sides.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: avoid swinging, twisting your torso, or using momentum to raise the dumbbell.
  2. Control the bottom position: keep tension while reaching a comfortable elbow extension; do not force the shoulder into an uncomfortable stretch.
  3. Breathe steadily: exhale as you curl and inhale as you lower the dumbbell.
Exercise library