10 Best Alternatives to One-arm Dumbbell Curl Over Incline Bench

If you can’t do the Standing One-arm Dumbbell Curl Over Incline Bench, use preacher curls, incline dumbbell curls, single-arm cable curls, hammer curls, or band curls. Focus on strict elbow flexion, keep your shoulder pinned, and cue full supination at the top to emphasize biceps long-head activation and reduce momentum.

Original Exercise: Standing One-arm Dumbbell Curl Over Incline Bench

Standing One-arm Dumbbell Curl Over Incline Bench
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to Perform Standing One-arm Dumbbell Curl Over Incline Bench
  1. Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
  2. Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
  3. While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms while performing this exercise.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Standing One-arm Dumbbell Curl Over Incline Bench Alternatives

Best Match
Dumbbell Standing Preacher Curl

1. Dumbbell Standing Preacher Curl

99.9% Match
Biceps Dumbbell Intermediate Isolation
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.
Dumbbell Standing One Arm Curl (over Incline Bench)

2. Dumbbell Standing One Arm Curl (over Incline Bench)

99.9% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Waiter Biceps Curl

3. Dumbbell Waiter Biceps Curl

98.7% Match
Biceps Dumbbell Beginner Isolation
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.
Dumbbell Standing Concentration Curl

4. Dumbbell Standing Concentration Curl

98.4% Match
Biceps Dumbbell Intermediate Isolation
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.
Dumbbell Standing One Arm Concentration Curl

5. Dumbbell Standing One Arm Concentration Curl

98.4% 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.
Dumbbell One Arm Standing Curl

6. Dumbbell One Arm Standing Curl

97.9% 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.
Barbell Standing Concentration Curl

7. Barbell Standing Concentration Curl

97.1% Match
Biceps Barbell Intermediate Isolation
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.
Cross Body Hammer Curl

8. 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.
Dumbbell Cross Body Hammer Curl

9. Dumbbell Cross Body Hammer Curl

95.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and your upper arms stationary.
  3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
  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.
Dumbbell Standing One Arm Reverse Curl

10. Dumbbell Standing One Arm Reverse Curl

94.4% 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.

Why You Might Need a Standing One-arm Dumbbell Curl Over Incline Bench Alternative

You might substitute this curl for many reasons: shoulder pain from the incline angle, lack of an incline bench, grip limitations, or a desire to shift emphasis between biceps heads. Injuries often require less shoulder involvement—choose an option that limits glenohumeral movement and isolates elbow flexion. Equipment constraints push you to cables or bands, which offer constant tension and smoother biomechanics. Performance goals also matter: use hammer curls to bias the brachialis and brachioradialis, or incline curls to lengthen the biceps long head. Cue slow eccentrics (3–4 seconds) when swapping exercises to preserve hypertrophic stimulus.

How to Choose the Right Substitute

Match the substitute to your limitation and training goal. For shoulder or bench restrictions, pick seated preacher or single-arm cable curls to stabilize the scapula and isolate elbow flexion; cue a fixed elbow and eliminate shoulder swing. If you want more forearm involvement, use hammer curls with a neutral grip and tight wrist alignment. For limited equipment, resistance bands provide progressive tension—anchor low and perform full ROM with controlled tempo. Prioritize exercises that allow progressive overload, clear technique cues (elbow tucked, no torso lean), and preserve a strong eccentric to maximize biceps fiber recruitment.

Frequently Asked Questions

What muscles does Standing One-arm Dumbbell Curl Over Incline Bench work?

The movement primarily targets the biceps brachii (long and short heads) through elbow flexion and forearm supination, with secondary load on the brachialis and brachioradialis. Cue a full supination at the top to increase long-head activation and minimize shoulder contribution.

What is the best bodyweight alternative to Standing One-arm Dumbbell Curl Over Incline Bench?

A supinated-grip chin-up is the top bodyweight substitute because it loads elbow flexors under full-body resistance while preserving supination. Pull with the elbows, squeeze the biceps at the top, and lower with a controlled 3–4 second eccentric to maximize hypertrophy.

Can I build muscle without doing Standing One-arm Dumbbell Curl Over Incline Bench?

Yes—you can build comparable biceps mass using other isolation and compound movements combined with progressive overload. Use strict form, controlled eccentrics, and variations like incline curls, preacher curls, or cable single-arm work to target the same motor units and drive growth.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology