Smart Workout Diary

Barbell One-Arm Bicep Curl

The Barbell One-Arm Bicep Curl is a unilateral elbow-flexion exercise performed by curling one end of a barbell with one hand. It primarily trains the biceps while the forearm and shoulder stabilizers help control the offset load. It can support arm strength, muscle development, and side-to-side control.

Demonstration

Barbell One-Arm Bicep Curl — demonstration 1
Barbell One-Arm Bicep Curl — demonstration 2

Instructions

  1. Set up the barbell on the floor or in a secure low position, using a light load that you can control with one hand.
  2. Stand tall beside one end of the barbell, grasp that end with one hand using an underhand grip, and let the arm hang by your side.
  3. Brace your torso, keep your shoulder down and back, and maintain a neutral wrist and upright posture.
  4. Exhale as you curl the barbell end toward the front of your shoulder by bending only at the elbow.
  5. Pause briefly without letting the elbow drift far forward, then inhale and lower the barbell slowly until the arm is nearly straight.
  6. Complete all repetitions with control, place the barbell down safely, and repeat on the other arm.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a light load first. The long bar creates an offset load and may feel less stable than a dumbbell.
  2. Keep the upper arm close to your torso and avoid swinging your body or using momentum.
  3. Move slowly on the way down and stop if you cannot keep the wrist neutral or the barbell secure.
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