One-Arm Barbell Curls

Why Is This Exercise So Effective?

This exercise uses the principle of instability to increase the effect on the biceps. Using a full length barbell with one arm rather than a dumbbell means you must constantly balance the weight as you are curling it up.

How To Do It

• Curl while holding the barbell in only one hand.
  
  
• Hold the bar slightly off-center with your thumb and forefinger closer to the very center of the rough middle strip.
  
  
• Your thumb and forefinger serve as the balance point of the hand in this exercise. If you grip the bar with the center of your hand in the center of the bar, the bar will tilt.
  
  
• You may hold your other arm behind your back or at your side.
  
  
• Be aware that the bar may dip unexpectedly when doing this exercise, so be careful where you do it. Steer clear of people, glass or other breakables.
  
  
• The One-Arm Barbell Curl will work your forearms and grip as well due to the balancing involved.
  
  
• Keep a solid grip on the bar and control it at all times.

How to incorporate this exercise into your workouts:

This exercise can done at any point in your biceps workout.

• Be aware that it does require some forearm stabilization of the bar.
  
  
• It also requires you to be able to curl at least the weight of the bar (45 lbs) with one arm.
  
  
• If you are using less than or equal to 45 lb dumbbells for curls, you should do this exercise first when you are at full strength.
  
  
• If you are stronger, you can easily do this exercise later or even last in your routine.

Common Errors

1. Holding the bar off center

This will cause the bar to dip and sway constantly. Be sure you find your optimal balance point before starting each set or you will waste time trying to keep the bar balanced.

2. Using body movement to curl the bar

Because it is a very different movement than the standard, two-arm barbell curl, there is great temptation to use body movement to get the weight up. Resist this temptation and curl as strictly as possible.

Tricks

1. Alternating sets

A good intensity technique you can use with this exercise is the following:

• Do one set of two-arm curls with just the bar.
  
  
• Go immediately into one-arm curls with the left arm.
  
  
• Right after that, do another two-arm set.
  
  
• Now go right into a one-arm curl with your right hand.
  
  
• Repeat this pattern until you reach failure