Arms · Dumbbell
Over Incline Bench Dumbbell Standing One Arm Curl
How to do the over incline bench dumbbell standing one arm curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Set an incline bench and stand behind it, draping the back of your working upper arm over the top of the pad with a dumbbell in that hand. Keeping your upper arm fixed against the pad, curl the dumbbell up toward your shoulder and squeeze your bicep. Lower slowly to a full stretch, finish your reps, then switch arms.
- 1Feel your bicep stretch at the bottom with the arm braced on the pad
- 2Squeeze the bicep fully at the top of each rep
- 3Keep your upper arm pinned to the pad throughout
Common mistakes
- Don't lift your arm off the pad to cheat the lift
- Avoid cutting the range short at the bottom
- Don't let your wrist bend back under the load
Muscles worked
The over incline bench dumbbell standing one arm curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the over incline bench dumbbell standing one arm curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.