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.

Dumbbell Standing One Arm Curl (Over Incline Bench)Watch the Dumbbell Standing One Arm Curl (Over Incline Bench)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Standing One Arm Curl (Over Incline Bench)

The steps for the Dumbbell Standing One Arm Curl (Over Incline Bench) itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Standing Preacher CurlPlay demonstration

    1. Dumbbell Standing Preacher Curl

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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 · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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 · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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)
  6. Barbell Standing Concentration CurlPlay demonstration

    6. Barbell Standing Concentration Curl

    97% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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)

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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