Arms / Intermediate / Isolation (single joint)

One-Arm Barbell Curl

A single-arm curl holding a barbell at its center that trains the biceps and demands strong grip and wrist control.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell

Movement pattern

Elbow flexion (curl), Grip

Level

Intermediate

Type

Arms, Isolation (single joint), One side at a time

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a barbell with one hand at its center using an underhand grip, arm extended.
2. Keep the bar balanced and level.
3. Curl the bar up toward your shoulder, keeping the elbow at your side.
4. Lower slowly and switch arms after the set.

Tips

• Use a light bar; keeping it level is the hard part.
• Do not swing your torso.

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