Single Arm Barbell Bicep Curl

Instructions for proper form

Begin by standing with your feet shoulder-width apart. Hold a barbell in one hand with a supinated grip (palms facing up). Keep your elbow close to your torso and your upper arm stationary while you curl the barbell towards your shoulder. Focus on just moving your forearm. Squeeze your bicep at the top of the movement before slowly lowering the barbell back to the starting position. Maintain a straight back and avoid using momentum.

Common mistakes to avoid

Avoid swinging the body or using momentum to lift the barbell. Make sure your elbow stays fixed at your side rather than moving forward or out. Don’t let your shoulders lift as you curl; keep them relaxed and down.

Benefits

Specific benefits of the exercise

This exercise targets the biceps brachii, promoting muscle hypertrophy and strength in the arms. It also enhances grip strength through the use of a barbell, which can improve performance in other lifts.

Expected results and timeframe

With consistent training, individuals can expect noticeable muscle growth and strength gains in the biceps within 4-6 weeks, depending on their diet, training frequency, and genetics..

Who this exercise is best for

This exercise is best suited for intermediate to advanced lifters looking to increase the strength and size of their biceps, particularly those who are already familiar with free weights and proper lifting techniques.

Scientific studies supporting its effectiveness

Research indicates that isolation exercises like the bicep curl effectively induce muscle hypertrophy. A study published in the Journal of Strength and Conditioning Research supports the efficacy of high-load resistance training for maximizing muscle growth.

Variations

Beginner modifications

For beginners, using lighter dumbbells or performing the exercise seated can help maintain form and control. Alternatively, a cable machine can provide more support and resistance adjustments.

Advanced progressions

Advanced variations include adding a drop set after reaching failure, incorporating an eccentric focus (slower lowering phase), or using a different grip (e.g., hammer grip) to target various bicep muscle heads.

Integrations

Complementary exercises

Complementary exercises include tricep pushdowns, chin-ups, and hammer curls, which collectively strengthen the upper arm muscles and improve arm aesthetics.

Super set recommendations

Super-setting the single-arm barbell curl with a tricep extension or skull crushers can create an efficient upper arm workout, maximizing muscle fatigue and growth.

Sample workout routines

A sample workout routine might include: 1) Single Arm Barbell Curl – 3 sets of 8-12 reps, 2) Tricep Dips – 3 sets of 10-15 reps, 3) Chin-Ups – 3 sets to failure, and 4) Hammer Curls – 3 sets of 10-12 reps.

Exercise combinations

For a comprehensive arm workout, combine the single-arm barbell curl with compound lifts such as bench presses, and back rows for balanced upper body conditioning.

Best time to do this exercise in your workout

The single-arm barbell curl is best performed towards the end of an upper body workout after compound lifts like bench presses or rows, as your arms will be adequately warmed up and you can isolate the biceps without exhaustion.