Arms
One-Arm Incline Dumbbell Curl
A precise isolation movement designed to maximize the long head of the biceps through a deep, weighted stretch.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to an incline of approximately 45 to 60 degrees.
Sit back against the pad and hold a single dumbbell in one hand with your arm hanging straight down toward the floor.
Keep your shoulder retracted against the bench and rotate your palm so it faces forward.
Curl the dumbbell upward toward your shoulder while keeping your elbow pinned in a stationary position behind your torso.
Squeeze the bicep hard at the peak of the contraction without allowing the elbow to drift forward.
Lower the weight slowly under full control until your arm is fully extended and you feel a stretch in the bicep.
Complete all repetitions on one side before switching the dumbbell to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the elbow forward to use momentum for the lift.
- Allowing the shoulder to round off the bench during the concentric phase.
- Using a bench angle that is too low, putting excessive strain on the shoulder joint.
- Shortening the range of motion by not fully extending the arm at the bottom.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.