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Intermediate
Barbell Single Arm Biceps Curl
4 steps Updated 29/08/2026
Barbell Single Arm Biceps Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell with one hand using an underhand grip (palm facing up). Let the barbell hang at arm's length by your side.
- Curl the barbell upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
- Lower the barbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Barbell Single Arm Biceps Curl
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