Single-Arm Bicep Curl

Alternatives

• Kettlebell Bicep Curl
• Resistance Band Bicep Curl
• Bicep Curl Hold

Summary

The single-arm bicep curl allows you to focus on one arm at a time, helping to correct muscular imbalances and improve symmetry. It also enhances your ability to develop a strong mind-muscle connection.

Benefits of the Single-Arm Bicep Curl

• Targets each bicep independently for balanced development
• Improves mind-muscle connection
• Helps identify and correct strength imbalances
• Easy to control and stabilise
• Can be done with dumbbells, kettlebells, or bands

Single-Arm Bicep Curl Muscles Worked

• Primary: Biceps Brachii
• Secondary: Brachialis, Forearms

Instructions

1. Stand tall holding a weight in one hand with palm facing forward
2. Keep elbow tucked close to your side
3. Curl the weight up to shoulder height, squeezing the bicep
4. Pause briefly at the top
5. Lower the weight slowly and under control
6. Repeat for the desired number of reps, then switch arms
7. Maintain posture and avoid rotation

Common Mistakes

1. Using momentum to lift the weight
2. Twisting the torso or leaning
3. Letting the elbow move forward
4. Rushing the lowering phase
5. Allowing the wrist to collapse