One-Arm Biceps Curl Using an Olympic Bar
Differentiation: Mechanics
This variation of a Standing Bicep Curl is unique. Here is how: you use an Olympic bar. The bar has a wide weight distribution | and targets both bicep heads. Since the Olympic bar has a wide weight distribution, | you must use your forearms to keep the bar balanced. Balancing the bar increases the strength of your forearms. You perform reps with one arm for a full set, | then switch the bar to your other arm. Working individual sides allows you to intently focus on developing each bicep individually.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Grasp the Olympic bar with one hand.
4) Use an underhand grip.
5) Stand with feet shoulder-width apart.
6) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your body straight and your core muscles tight, exhale while you flex your bicep while curling the Olympic Bar up toward your shoulder.
3) ...until the bar reaches shoulder level.
4) This is the ending position.
5) Once the bar is close to your shoulder, squeeze your bicep and hold for a count of two seconds.
6) Then, inhale while you lower the bar back to the starting position using a slow and controlled movement.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the bar to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your body from leaning to the left or right side.
Keep your elbow pinned against the side of your body. Do not flare your elbow out or forward.
Keep your upper arm stationary and focus on only moving your forearm.
Don't swing your upper body in an effort to to move the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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