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

The Standing One-arm Dumbbell 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.

Standing One-arm Dumbbell 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 Standing One-arm Dumbbell Curl Over Incline Bench

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

Biceps · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Standing One-arm Dumbbell Curl Over Incline Bench Alternatives

10 substitutes, ranked by how closely each one matches the Standing One-arm Dumbbell 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.

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

    Pick this when you want an easier version that 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 Standing One-arm Dumbbell Curl Over Incline Bench
    • Primary muscle: biceps, the same as the Standing One-arm Dumbbell Curl Over Incline Bench
    • Equipment: free weights, the same as the Standing One-arm Dumbbell Curl Over Incline Bench
    • Body position: standing, the same as the Standing One-arm Dumbbell 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 Standing One-arm Dumbbell Curl Over Incline Bench
    • Primary muscle: biceps, the same as the Standing One-arm Dumbbell Curl Over Incline Bench
    • Equipment: free weights, the same as the Standing One-arm Dumbbell Curl Over Incline Bench
    • Body position: standing, the same as the Standing One-arm Dumbbell Curl Over Incline Bench
    • Balance: harder to stay steady on than the Standing One-arm Dumbbell Curl Over Incline Bench

Standing One-arm Dumbbell Curl Over Incline Bench FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.