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.

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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!