Dumbbell Bench Incline Single-Arm Hammer Concentration Curl
Isolate your biceps with precision using this single-arm preacher-style curl. The incline bench locks your form, eliminating momentum for a deep, concentrated burn and peak muscle development.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Set your exercise bench to an incline position (roughly 45-60 degrees).
Stand behind the high end of the bench and lean forward so your upper arm (triceps) rests firmly against the angled padded backrest.
Movement
Starting Position: Fully extend your arm toward the floor while holding the dumbbell with a neutral palm-facing-inward grip.
The Curl: Keeping your upper arm stationary, pull the weight upward toward your shoulder by flexing your elbow.
The Squeeze: At the top of the movement, pause briefly and squeeze your bicep firmly.
The Lowering Phase: Slowly lower the weight back to the starting position under complete control, avoiding any swinging or momentum.
Form Tips
Keep your stance stable and your torso braced against the bench.
Focus entirely on the mind-muscle connection during the squeeze at the peak of the movement.