Exercise
DUMBBELL ONE-ARM INCLINE CURL
Stand
Squat
Form cues
Rest one arm over the back of the incline bench headrest with the dumbbell hanging freely.
The bench supports the upper arm, enforcing strict form.
Curl the dumbbell upward by flexing the elbow, supinating the wrist at the top.
Hold the top of the bench with the free hand for support.
Lower to a full stretch before the next rep.
Instructions
Step-by-step technique
Sit astride an adjustable incline bench and rest one arm over the top of the headrest with the dumbbell hanging freely below. Hold the bench with the free hand for stability.
Curl the dumbbell upward by flexing the elbow, rotating the palm upward at the top for maximum bicep contraction. The bench prevents any swinging or momentum.
Lower the dumbbell back to a full stretch. Complete all reps on one arm, then switch.