One-Arm Incline Bicep Curl: Exercise Overview
The one-arm incline bicep curl is a unilateral isolation exercise designed to target the biceps brachii, with secondary engagement of the brachialis and forearms. Performed on an incline bench, this variation extends the range of motion, emphasizing a deep stretch during the eccentric phase and a strong contraction at the peak, ideal for sculpting defined biceps.
By working one arm at a time, this exercise helps correct strength imbalances and enhances focus on the biceps, making it a favorite for aesthetic-focused lifters. It’s a versatile addition to arm-focused workouts, upper-body sessions, or full-body routines, suitable for lifters of all levels aiming to improve arm aesthetics with limited carryover to maximal strength (Schoenfeld, 2010).
How to Perform the One-Arm Incline Bicep Curl
- Set an incline bench to a 55–65-degree angle and select an appropriate dumbbell.
- Sit upright with your back flat against the bench pad, holding the dumbbell in one hand with a supinated grip (palm facing up), arm fully extended—this is your starting position.
- Brace your core, keep your elbow stationary, and slowly curl the dumbbell toward your shoulder, focusing on contracting the bicep at the top.
- Pause briefly at the peak for maximum bicep engagement, then lower the dumbbell back to the starting position with control, maintaining a slight bend in the elbow.
- Complete the desired number of repetitions, then switch to the other arm.
Tips for Optimal Performance
- Focus on Bicep Isolation: Keep your elbow fixed and avoid letting it drift backward or your shoulder move forward to maximize bicep activation and prevent compensatory movements (Schoenfeld, 2016).
- Emphasize the Eccentric Phase: Lower the dumbbell slowly to enhance the stretch in the biceps, improving tension and the mind-muscle connection (McGill, 2010).
- Maintain Slight Elbow Bend: Avoid fully extending your elbow at the bottom to keep constant tension on the biceps and reduce joint stress (Wirth et al., 2016).
- Control the Movement: Perform each rep deliberately to avoid swinging, ensuring the biceps do the work and minimizing momentum.
- Breathe Properly: Exhale as you curl the dumbbell upward and inhale as you lower it to support core stability and muscle oxygenation.
- Choose Appropriate Weight: Select a dumbbell that allows controlled form for your target rep range (e.g., 8–12 reps per arm for hypertrophy) to avoid compromising technique.
Sculpting biceps with incline curls? Discover their role in our Ultimate Guide to Muscle Groups for arm strength.
