One-Arm Barbell Curl

Setup

1. 01Grip a short or standard barbell at its exact midpoint with an underhand grip.
2. 02Stand tall with feet shoulder width apart and the free hand on the hip or braced.
3. 03Balance the bar level before starting the first rep.

Execution

1. 01Curl the bar up while fighting to keep it perfectly level.
2. 02Keep the elbow pinned to the side of the torso.
3. 03Squeeze at the top, then lower under control to full extension.
4. 04Complete all reps, then switch arms.

Checkpoints

• -Bar stays horizontal through the whole rep — no tilting.
• -Elbow stays at the ribs, not drifting forward or out.
• -Torso stays upright without leaning away from the bar.

Common mistakes

• -Gripping off-center so the bar tilts and the forearm work disappears.
• -Swinging the hips to start the rep.
• -Letting the wrist bend backward under the load.
• -Loading too heavy to keep the bar balanced.