How to do the Single Arm Barbell Curl
- Stand tall, holding a light barbell at its center with one hand, palm up.
- Keep the bar level and your upper arm close to your side.
- Curl the bar up toward your shoulder, bending only at your elbow.
- Slowly lower it until your elbow is fully extended, then switch arms.
Full technique — 7 steps
- Stand tall with feet about hip width apart, holding a light barbell at its center with one hand in an underhand grip.
- Let the bar hang in front of your thigh with the elbow fully extended and the free arm at your side.
- Keep the bar level and your torso upright without leaning back.
- Curl the bar upward by bending the elbow while keeping the upper arm close to your side.
- Raise the bar until the forearm is nearly vertical and the biceps fully shorten.
- Lower the bar back to the start under control until the elbow is fully extended.
- Finish each rep without leaning back or twisting, then complete the other arm.
Common mistakes
- Letting the elbow drift forward
- Leaning back to start the curl
- Twisting the torso to assist
- Letting the bar tip to one side
- Shortening the bottom range
Form cues
- Keep upper arm still
- Palm stays up
- Keep the bar level
- Stand tall throughout
- Reach full elbow extension
Compared with similar variants
| Single Arm Barbell Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Intermediate | Beginner | Beginner | Beginner |
| Technique to learn | moderate | easy | easy | easy |
| How tiring | low | low | low | low |
| Wrist | moderate | low | low | low |
| Elbow | moderate | low | low | moderate |
| Equipment | Barbell | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Resistance bands
- Alternating Resistance Band Curl Easier
- Lying Resistance Band Curl Easier
Kettlebell
- Kettlebell Goblet Curl Easier
- Single Arm Kettlebell Curl Easier
Machine
- Alternating Machine Biceps Curl Easier
- Ski Erg Biceps Curl Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Barbell Reverse Concentration Curl
- Easier Barbell Curl
- This exercise Single Arm Barbell Curl
Too hard for now? Start with the Barbell Curl.
Quick answers
What muscles does the Single Arm Barbell Curl work?
Primary: Biceps 10/10. Also works: Forearms 6/10, Front delts 3/10.
Which joints does the Single Arm Barbell Curl load?
Wrist: moderate, Elbow: moderate. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.
When should I do the Single Arm Barbell Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.
How many sets and reps of the Single Arm Barbell Curl?
Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Single Arm Barbell Curl?
Dumbbells: Alternating Incline Dumbbell Curl, Dumbbell Two-Hand Hammer Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Alternating Machine Biceps Curl, Ski Erg Biceps Curl.
What is an easier version of the Single Arm Barbell Curl?
Barbell Curl (Beginner), Barbell Reverse Concentration Curl (Beginner).
