One-Arm Incline Dumbbell Curl Guide | Form & Benefits
Master the one-arm incline dumbbell curl. Follow our expert guide to maximize biceps peak development through improved stretch and isolation.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms