Banded single arm biceps curl
The Single Arm Biceps Curl is an effective exercise for building strength and muscle mass in the biceps , while helping to balance the strength between the arms. By performing curls with one arm at a time, you can focus on proper technique and full muscle activation.
Correct Execution and Technique
How to perform the Single Arm Biceps Curl:
- Starting position: Stand with your feet hip-width apart and hold a dumbbell in one hand, with your arm hanging down at your side and your palm facing forward.
- Movement: Bend the elbow and raise the dumbbell up to the shoulder by tightening the biceps. Keep the upper arm stable and the elbow close to the body.
- Top position: Hold briefly at the top of the movement for maximum contraction in the biceps.
- Lowering phase: Lower the dumbbell slowly and controlled back to the starting position, avoiding swinging the weight.
- Breathing technique: Exhale when you lift the dumbbell, and inhale when you lower it.
Common Errors
To get the most out of the Single Arm Biceps Curl and avoid injury, avoid the following mistakes:
- Use of momentum: Avoid using your upper body to swing the weight up. Keep the movement slow and controlled for optimal biceps activation.
- Elbow moves forward: Keep the elbow stable against the body throughout the movement to isolate the biceps better.
- For quick lowering: Lower the weight slowly to get full activation and control in the biceps on the way down.
Modifications and Variants
Adapt the Single Arm Biceps Curl to your fitness level and goals:
- Hammer Curl: Hold the dumbbell with the palm facing inward to activate the brachialis, a muscle that supports the biceps, giving more width to the upper arm.
- One-Arm Cable Curl: Perform the exercise with a cable machine for constant resistance throughout the movement.
- Concentration curl: Perform the curl sitting and support the elbow against the inner thigh for maximum isolation of the biceps.
Repetitions and Sets
For muscle growth, 3 sets of 10-15 repetitions per arm are recommended. Choose a weight that challenges you but allows you to maintain correct form throughout.
Breathing technique
Exhale as you lift the dumbbell up to your shoulder, and inhale as you lower it back down. Correct breathing gives better control and stability during the movement.