Standing One-Arm Dumbbell Curl Over Incline Bench

Séquence

1. 01 · setup

   Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.

2. 02 · start

   Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.

3. 03 · curl

   While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.

4. 04 · lower

   Slowly begin to bring the dumbbells back to starting position as your breathe in.

5. 05 · repeat

   Repeat for the recommended amount of repetitions.

6. 06 · switch arms

   Switch arms while performing this exercise.