Beginner
DUMBBELL STANDING ONE ARM CURL (OVER INCLINE BENCH)
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
2
Step:2 Place your other hand on an incline bench for support.
3
Step:3 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
4
Step:4 Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
