Tip: Single-Arm Barbell Curl

The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.

In this exercise, the longer lever length increases overall force required to move the bar (more muscle recruitment), reinforces strict form, and taxes the grip as well, making this is a well-rounded arm movement.

Start with 3-4 sets of 6-8 reps in place of your traditional barbell or dumbbell curls and be prepared to be humbled!