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Standing Barbell Bicep Curl on Single Leg


How to Do

How to Do Single Leg Standing Barbell Bicep Curl

The standing barbell bicep curl 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, stop the standing barbell bicep curl.


Beginning Single Leg Standing Barbell Bicep Curl

Hold the barbell with your hands just outside your hips, utilizing an underhand grip, standing tall with your chest up, and core braced. Start the action by elevating your hands slightly so your biceps become engaged, keeping your chest high and elbows tight to your sides.


Single Leg Standing Barbell Bicep Curl Movement

1. Select the appropriate barbell. An Olympic barbell weighs 45 lbs. If you are a beginner, select a significantly lighter weight.

2. With your feet shoulder-width apart, bend one knee, lifting the leg.

3. Stand straight and draw up your spine. Make sure that your head, shoulders, hips, and knees are in line. Your grip underhand; i.e., should be underhand; i.e., your palms facing forward, and slightly wider than shoulder-width. The barbell will rest against your thighs. This is the starting position.

4. Pull your shoulders back and down and curl the barbells by bending your elbows until your fists almost touch your shoulders. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not flare out. Only your forearms should be moving.

5. Lower the barbell by straightening the elbows and return to your original position before repeating the exercise until you've completed all required repetitions.

6. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing, or throw the weight up. If you find yourself doing this, reduce the resistance.


Single Leg Standing Barbell Bicep Curl Benefits

You can complete this movement at home or in the gym.

This is a classic exercise that you'll often see being performed in the gym. It will strengthen the biceps muscles, which are in the front of the upper arms.

When you do a straight bar bicep curl, you're working both of your biceps. This ensures that the biceps are engaged throughout the whole range of action. 

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