Male model ex_NWXS47

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Upper Arms · Barbell

Barbell Single Arm Biceps Curl

intermediatestrengthOne side at a time

Barbell Single Arm Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis, Brachialis

How to do Barbell Single Arm Biceps Curl

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.

Form tips

Keep your upper arm stationary to isolate the biceps effectively.
Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
Avoid using momentum by swinging your body or arm; focus on controlled movement.

Barbell Single Arm Biceps Curl alternatives

Kettlebell Single Arm Curl

Biceps · intermediate

Biceps Curl Resistance Band

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

Cable One Arm Inner Biceps Curl

Biceps · beginner

More biceps exercises

Barbell Biceps Curl

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Cable Biceps Curl (Ez-Bar)

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Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm

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Cable Twisting Biceps Curl

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Cable One Arm Curl

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Dumbbell Simultaneous Biceps Curl

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Dumbbell Waiter Biceps Curl

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Dumbbell Alternate Biceps Curl

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Barbell Single Arm Biceps Curl FAQ

What muscles does Barbell Single Arm Biceps Curl work?

Barbell Single Arm Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Barbell Single Arm Biceps Curl?

You need a barbell.

How many sets and reps of Barbell Single Arm Biceps Curl should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Single Arm Biceps Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Barbell Single Arm Biceps Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Single Arm Biceps Curl?

Other exercises for the biceps include Kettlebell Single Arm Curl, Biceps Curl Resistance Band, Biceps Curl Cable and Cable One Arm Inner Biceps Curl.

For developers

Use Barbell Single Arm Biceps Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NWXS47" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NWXS47",
  "name": "Barbell Single Arm Biceps Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_NWXS47/mp4-720.mp4?…",
    "poster": "https://…/ex_NWXS47/poster.jpg?…"
  }
}