Barbell One Arm Biceps Curl
Intermediate
Also known as: Single-Arm Barbell Curl · One-Arm Barbell Biceps Curl
Expert Advice
A long bar magnifies small balance errors. Use a lighter bar if either end tips rather than fighting the tilt with your wrist.
How-to-do Steps
- Stand upright with your feet hip-width apart and knees slightly relaxed.
- Grip the barbell at its center with one hand, palm facing forward.
- Hold the bar level in front of your thighs, working elbow beside your ribs.
- Bend your working elbow to curl the bar toward that shoulder without lifting your upper arm.
- Lower the bar slowly until your working arm is nearly straight.
- Complete the prescribed reps on one side, then switch hands and repeat.
Common Mistakes
- Torso sways during the curlFix: keep your ribs stacked over your pelvis.
- Wrist bends backwardFix: keep your knuckles aligned with your forearm.
Coach Cues
Keep the bar levelElbow beside your ribsLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Barbell One Arm Biceps Curl primarily targets the Biceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps90%
Secondary
Forearms10%
Equipment
Barbell
Exercise Type
Strength
Why Level 3?
Intermediate
Balancing a long bar with one hand requires greater wrist control and torso stability.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Barbell One Arm Biceps Curl work?
Barbell One Arm Biceps Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell One Arm Biceps Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell One Arm Biceps Curl suitable for beginners?
Barbell One Arm Biceps Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Barbell One Arm Biceps Curl?
Torso sways during the curl: keep your ribs stacked over your pelvis. Wrist bends backward: keep your knuckles aligned with your forearm.
