Single Leg Barbell Curls

Single-Leg Barbell Curls

A balance variation of the regular barbell curl that not only focuses on building your biceps, but also your core, balance and leg. Start off with a lighter weight than you are used to with the regular barbell curl. Trust me you will understand executing this exercise on one leg will make it harder. Pick which leg you are going to begin with. I usually begin with my right and next set repeat on my left leg to even out the work on both sides. Tighten up you core and lift one leg behind you. Lift the barbell up towards your chest and in front of your shoulders by squeezing you biceps. Do not rest the barbell on your chest. You want to feel the full rep all the way up and slowly bring it back down in front of your thigh. This exercise does not allow you to swing the weights. It also works well with 10 - 15 reps depending on what your muscular goals are.