10 Best One-arm Incline Curl Alternatives for Limited Equipment

The Dumbbell Standing One Arm Curl (Over Incline Bench) is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing Preacher Curl, the Dumbbell Waiter Biceps Curl and the Dumbbell Standing Concentration Curl. Two harder versions, the Dumbbell One Arm Reverse Spider Curl and the Dumbbell Standing Zottman Preacher Curl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Standing One Arm Curl (Over Incline Bench)

Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Standing One Arm Curl (Over Incline Bench)
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
  2. Place your other hand on an incline bench for support.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
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Ranked Dumbbell Standing One Arm Curl (Over Incline Bench) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing One Arm Curl (Over Incline Bench) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Standing Preacher CurlPlay demonstration

    1. Dumbbell Standing Preacher Curl

    99% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    It uses the same equipment and still works the biceps.

    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
  2. Dumbbell Waiter Biceps CurlPlay demonstration

    2. Dumbbell Waiter Biceps Curl

    99% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the biceps.

    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
  3. Dumbbell Standing Concentration CurlPlay demonstration

    3. Dumbbell Standing Concentration Curl

    98% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want to work the biceps with more balance to manage.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
    2. Place your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Curl (Over Incline Bench)
  4. Dumbbell Standing One Arm Concentration CurlPlay demonstration

    4. Dumbbell Standing One Arm Concentration Curl

    98% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
    2. Place your free hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Curl (Over Incline Bench)
  5. Dumbbell One Arm Standing CurlPlay demonstration

    5. Dumbbell One Arm Standing Curl

    98% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
    2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
    3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Curl (Over Incline Bench)
  6. Barbell Standing Concentration CurlPlay demonstration

    6. Barbell Standing Concentration Curl

    97% match
    • Biceps
    • Barbell
    • Intermediate
    • Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
    2. Rest your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the weight back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Curl (Over Incline Bench)
  7. Cross Body Hammer Curl

    7. Cross Body Hammer Curl

    96% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
    2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
    3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
    4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
  8. Dumbbell One Arm Reverse Spider CurlPlay demonstration

    Progression

    8. Dumbbell One Arm Reverse Spider Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
    2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
  9. Dumbbell Standing One Arm Reverse CurlPlay demonstration

    9. Dumbbell Standing One Arm Reverse Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
    2. Keep your arm fully extended and close to your body, with your palm facing down.
    3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Balance: harder to stay steady on than the Dumbbell Standing One Arm Curl (Over Incline Bench)
  10. Dumbbell Standing Zottman Preacher CurlPlay demonstration

    Progression

    10. Dumbbell Standing Zottman Preacher Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
    3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
    4. At the top of the movement, rotate your wrists so that your palms are facing downward.
    5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Primary muscle: biceps, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)
    • Body position: standing, the same as the Dumbbell Standing One Arm Curl (Over Incline Bench)

Dumbbell Standing One Arm Curl (Over Incline Bench) FAQ

What muscles does Dumbbell Standing One Arm Curl (over Incline Bench) work?

It primarily targets the biceps brachii (long and short heads) and the brachialis, with secondary activation of the brachioradialis. Biomechanically it produces elbow flexion and forearm supination; cue: keep the elbow anchored and supinate the wrist through the concentric to maximize biceps engagement.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology