Home Exercises Single Arm Dumbbell Incline Curls

Single Arm Dumbbell Incline Curls

Exercise Tips

  • Control the motion, do not rest your forearm on the bench on the way down

Single Arm Dumbbell Incline Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Incline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Incline Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Set up the incline bench to be at a 45 degree angle. Stand behind the bench with your feet slightly wider than shoulder width apart. Hold a dumbbell in one hand and extend that arm down the bench, resting the back of your arm flat, palm facing up. Rest your other hand on the edge of the top of the bench for support.

  1. 1 Exhaling, slowly curl your hand up towards your shoulder, lifting only your forearm off the bench.
  2. 2 Hold for a one count, then inhale and slowly lower your arm back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.