Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the standing one-arm dumbbell curl over incline bench, including tips, variations, and the muscle groups it targets.
Instructions
- Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. for best results.
- Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position. for best results.
- While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second. for best results.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.
- Switch arms while performing this exercise. for best results.