One Arm Incline Dumbbell Curl
Learn how to do One Arm Incline Dumbbell Curl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
One Arm Incline Dumbbell Curl is a Dumbbells/Bench exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do One Arm Incline Dumbbell Curl
A unilateral curl performed on an incline bench, keeping the upper arm stationary to fully stretch the biceps.
💡 Instructions:
Sit on an incline bench holding a dumbbell in one hand, arm fully extended down.
Keep your back against the bench and palm facing forward.
Curl the dumbbell upward by contracting your biceps, keeping your elbow fixed.
Squeeze at the top, then lower slowly to the start position.
Complete all reps on one side before switching arms.
⚠️ Common mistakes:
Moving the elbow forward during the curl
Using momentum or swinging the weight
Not controlling the eccentric phase
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Start Free TrialMuscles Worked by One Arm Incline Dumbbell Curl
Equipment
- Dumbbells
- Bench
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Incline Dumbbell Curl
- Type
- Dumbbells exercise
- Primary muscle
- Biceps
- Secondary muscles
- Forearms
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
More Biceps Exercises
FAQ: One Arm Incline Dumbbell Curl
What muscles does One Arm Incline Dumbbell Curl work?
One Arm Incline Dumbbell Curl primarily targets the Biceps, with secondary engagement of the Forearms.
How do you do One Arm Incline Dumbbell Curl correctly?
A unilateral curl performed on an incline bench, keeping the upper arm stationary to fully stretch the biceps. 💡 Instructions: Sit on an incline bench...
Is One Arm Incline Dumbbell Curl good for beginners?
One Arm Incline Dumbbell Curl has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for One Arm Incline Dumbbell Curl?
One Arm Incline Dumbbell Curl requires: Dumbbells, Bench.
What are the benefits of One Arm Incline Dumbbell Curl?
One Arm Incline Dumbbell Curl strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to One Arm Incline Dumbbell Curl?
Similar exercises to One Arm Incline Dumbbell Curl include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is One Arm Incline Dumbbell Curl better than Alternating Dumbbell Curl?
Both One Arm Incline Dumbbell Curl and Alternating Dumbbell Curl target the Biceps. One Arm Incline Dumbbell Curl uses Dumbbells, Bench, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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