One Arm Incline Dumbbell Curl

Learn how to do One Arm Incline Dumbbell Curl with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms DumbbellsBench

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 70kg 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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Muscles Worked by One Arm Incline Dumbbell Curl

Primary Biceps
Secondary
Forearms

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing One Arm Incline Dumbbell Curl

Calorie Calculator

MET 3.5
Estimated burn
123 calories

Calories = 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, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

Is One Arm Incline Dumbbell Curl better than Alternating Dumbbell Curl?

Both One Arm Incline Dumbbell Curl and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

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Alternating Dumbbell Curl
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Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
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Barbell Curl – Straight Bar

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Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

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Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

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Dumbbell Hammer Curl
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Dumbbell Hammer Curl

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