How to Do
How to Do Olympic Bar Bicep Curl With Single Arm
The Olympic Bar Bicep Curl With Single Arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Olympic Bar Bicep Curl With Single Arm.
Beginning
Beginning Olympic Bar Curl
A barbell curl is a pull-type isolation exercise that primarily targets the biceps, but also targets the forearms and shoulders to some extent.
Movement
Olympic Bar Curl Movement
1. The Olympic barbell weighs 45 lbs. If you find that this is too challenging, select a lighter barbell.
2. Starting with a shoulder-width stance, draw up your spine and make sure that your head, shoulders, hips and knees are in line. Place one hand on the barbell in an underhand grip. Your hand should be directly in the center of the bar to be able to balance the weight. Allow the barbell to rest against your thigh, with your palm facing forward.
3. Pull your shoulders back and down. By bending your elbows, curl the barbell up to shoulder-height. Make sure that your upper arms remain tight and stay next to the torso throughout the exercise, and your elbow doesn't shift forward or back.
4. Lower the barbell, and repeat for the required number of repetitions.
5. Make sure that your wrist stays in line with your forearm throughout the exercise.
Benefits
Olympic Bar Curl Benefits
You can perform this exercise at home or in the gym, as long as you have a barbell available.
This move will build strength in your biceps muscle, which is at the front of your upper arm. Your core muscles will also be working to hold your body steady as you balance the length of the barbell, and perform this move with just one arm.
Exercise Aliases
One Arm Bicep Curl with Olympic Bar, Barbell One Arm Bicep Curl, One Arm Olympic Bar Curls.
