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Standing One-Arm Dumbbell Curl Over Incline Bench

in Biceps Exercise


Main Muscle Worked: Biceps

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Standing One-Arm Dumbbell Curl Over Incline Bench - Exercise Guide

Step 1

Hold a dumbbell in one hand with a supinated grip (palms facing up) and stand at the back side of an inclined bench.

Step 2

Rest your lifting arm across the inclined bench.

Step 3

Have your non-lifting arm hold on to the corner of the inclined bench. Your chest should be pressed against the top end of the bench. Keep your feet on the floor. Their distance should be shoulder-width away from each other. Your upper arms should remain stationary and only your lifting forearm should move all throughout this exercise. This is your starting position.

Step 4

Curl the dumbbell up. Continue until your biceps is fully contracted and the dumbbell is at shoulder level. Exhale as you do this.

Step 5

Pause for a moment and squeeze your biceps.

Step 6

Slowly lower down the dumbbell until you’re back to your starting position. Inhale as you do this.

Step 7

Complete your repetitions then switch arms and repeat the steps.


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