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.

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 70 kg person burns approximately 120 kcal 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 & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = 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)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Cable Biceps Curl – Low Pulley
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Cable Biceps Curl – Low Pulley

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Cable Curl
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Cable Curl

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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

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

  • Dumbbells
Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

  • Dumbbells
Dumbbell Hammer Curl
MET 3.5

Dumbbell Hammer Curl

  • Dumbbells

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