One-arm bicep curls

What makes this exercise particularly effective?

One-arm bicep curls isolate the biceps on one side, which brings two major advantages: Firstly, you can focus on the clean movement and control of each repetition, as your body cannot compensate (e.g., through momentum or trunk movement). Secondly, they help identify and correct muscular imbalances between the right and left sides. Additionally, the brachialis and—depending on the grip—the brachioradialis of the forearm are engaged. This leads to visible strength, defined upper arms, and improved grip strength.

What effect does the exercise achieve?

• Targeted strength & hypertrophy in the biceps: By focusing on one side and fully moving the elbow and forearm, the muscle is strengthened throughout the entire range of motion.

• Balance & symmetry: Since each side works individually, strength and size differences between the left and right decrease.

• Increased grip and forearm strength: The brachioradialis and forearm muscles are more engaged, especially when the wrist remains stable and the forearm is guided smoothly.

• Joint-friendly entry & control: Training one side at a time allows you to start with lighter resistance, focus on cleaner technique, and reduce the risk of overload on the elbow or wrist.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though one-arm bicep curls are not part of the classic Big 5, this exercise can excellently complement your training concept:

• Improves pulling strength and stability: A strong bicep helps control the elbows and forearms during pull-ups and rowing variations.

• Balances muscular imbalances: This is particularly important for safety and efficiency in Big 5 exercises.

• Refines your training plan: One-arm curls allow you to target weaknesses, overcome plateaus, and place additional focus on the arms when desired.