{"id":21128,"date":"2023-12-03T06:45:38","date_gmt":"2023-12-03T11:45:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21128"},"modified":"2023-12-03T06:45:44","modified_gmt":"2023-12-03T11:45:44","slug":"best-unilateral-bicep-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/best-unilateral-bicep-exercises","title":{"rendered":"5 Best Unilateral Bicep Exercises to Build Defined Arms"},"content":{"rendered":"\n<p>Unilateral exercises have always been a part of my training. They help focus more on weaker parts and improve strength and muscle imbalance.<\/p>\n\n\n\n<p>I&#8217;ve already shared <a href=\"https:\/\/thefitnessphantom.com\/unilateral-workout\" target=\"_blank\" data-type=\"post\" data-id=\"20506\" rel=\"noreferrer noopener\">unilateral movements for every muscle group<\/a>, and today, I&#8217;ll share the five best single-arm bicep exercises.<\/p>\n\n\n\n<p>The unilateral exercises help build firm, rounded, and symmetrical biceps and <a href=\"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15694\" rel=\"noreferrer noopener\"><strong>develop aesthetic arms<\/strong><\/a>.<\/p>\n\n\n\n<p>Whether you train at home or in the gym, integrate these one-arm bicep exercises into your training program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Best Unilateral Bicep Exercises to Build Aesthetic Arms<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Concentration Curl<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Concentration-Curl.jpg\" alt=\"Dumbbell Concentration Curl\" class=\"wp-image-9855\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Concentration-Curl.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Concentration-Curl-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Concentration-Curl-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong>&nbsp;Dumbbells<\/li>\n\n\n\n<li><strong>Target Head:<\/strong> Both Long and Short Head<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Concentration curls put precise stress on the biceps and help enhance size and definition.<\/li>\n\n\n\n<li>It also minimizes swinging and promotes strict form.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How-to Instructions<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on a bench with legs apart.<\/li>\n\n\n\n<li>Hold a dumbbell in one hand, arm extended down.<\/li>\n\n\n\n<li>Place the elbow against the inner thigh for support.<\/li>\n\n\n\n<li>Curl the weight toward your shoulder.<\/li>\n\n\n\n<li>Squeeze the biceps at the top, then lower the weight with control. That&#8217;s one rep.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ensure a complete extension and contraction.<\/li>\n\n\n\n<li>Look at your biceps throughout the movement for mind-muscle connection.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. One-arm Preacher Curl<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Single-Arm-Bicep-Exercises.jpg\" alt=\"single arm bicep exercises\" class=\"wp-image-21168\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Single-Arm-Bicep-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Single-Arm-Bicep-Exercises-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Single-Arm-Bicep-Exercises-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong>&nbsp;Dumbbell<\/li>\n\n\n\n<li><strong>Target Head:<\/strong> It&#8217;s a <a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9839\" rel=\"noreferrer noopener\"><strong>long-head dominating exercise<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preacher curl allows you to engage your biceps effectively by providing stability and controlling movements of the other body parts.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How-to Instructions<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a dumbbell in your right hand with an underhand grip and sit at the preacher&#8217;s curl bench.<\/li>\n\n\n\n<li>Keep your rear arm against the pad with your shoulder down and back straight.<\/li>\n\n\n\n<li>Curl weight towards the shoulder, contracting your biceps.<\/li>\n\n\n\n<li>Uncurl your arm with control and repeat again.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the sitting pad to a suitable height for optimal arm positioning.<\/li>\n\n\n\n<li>Focus on extension and flexion of your elbow for maximum biceps contraction.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Single-arm Hammer Curl<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Standing Single Arm Hammer Curls\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/vLnosC7Qi7M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong>&nbsp;Dumbbell<\/li>\n\n\n\n<li><strong>Target Muscles:<\/strong> Biceps and Forearms<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The unilateral hammer curl targets the biceps from a different angle and helps increase their size.<\/li>\n\n\n\n<li>It also <a href=\"https:\/\/thefitnessphantom.com\/forearm-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"12638\" rel=\"noreferrer noopener\"><strong>engages the brachialis<\/strong> <\/a>(forearm muscles) and helps build burly arms.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How-to Instructions<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Holding a dumbbell in your one hand, sit on the bench\/stand upright.<\/li>\n\n\n\n<li>Keep your arm straight at your side with your palm facing in.<\/li>\n\n\n\n<li>Curl your arm until you feel the work in your biceps.<\/li>\n\n\n\n<li>Squeeze the biceps at the top, then lower the weight with control.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with light dumbbells.<\/li>\n\n\n\n<li>Keep your elbow close to your body throughout the movement.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Cable Curl<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Do A STANDING BEHIND THE BACK SINGLE ARM CABLE CURL | Exercise Demonstration Video and Guide\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/NsJng8nG03w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong>&nbsp;Cable Pulley<\/li>\n\n\n\n<li><strong>Target Muscles:<\/strong> Short and Long Head<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The cable curl allows you to engage your biceps in a smooth and controlled resistance for optimal muscle engagement.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How-to Instructions<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Set the hook to an appropriate height and attach a d-handle.<\/li>\n\n\n\n<li>Stand facing away from the cable machine and grab the handle with an underhand grip.<\/li>\n\n\n\n<li>Curl the handle toward your shoulders, keeping elbows close to your body.<\/li>\n\n\n\n<li>Squeeze your biceps at the top, then uncurl your arm until it is extended.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Keep your elbow close to the body throughout the movement.<\/li>\n\n\n\n<li>Extend and contract your biceps fully.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">5. Unilateral Incline Curl<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"High Incline Single Arm Dumbbell Curl - OPEX Exercise Library\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/7RdtWrYF7F0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Exercise<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Difficulty Level:<\/strong>&nbsp;Intermediate<\/li>\n\n\n\n<li><strong>Equipment Needed:<\/strong>&nbsp;Dumbbell and an Adjustable Bench<\/li>\n\n\n\n<li><strong>Target Muscles:<\/strong> Long and Short Head<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits<\/strong><\/h4>\n\n\n\n<p>The incline cable curl highly stimulates the biceps&#8217; heads while curling and provides excellent stretch while lowering your arm, helping your biceps grow.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_21128\"><a href=\"javascript:void(0)\"  title=\" Oliveira, Liliam F et al. \u201cEffect of the shoulder position on the biceps brachii EMG in different dumbbell curls.\u201d Journal of sports science &amp; medicine vol. 8,1 24-9. 1 Mar. 2009\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_21128-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_21128-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Oliveira, Liliam F et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\" rel=\"noreferrer noopener\"><strong>Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls<\/strong><\/a>.\u201d Journal of sports science &amp; medicine vol. 8,1 24-9. 1 Mar. 2009<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How-to Instructions<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Holding a dumbbell in your right hand, sit on a 60-75 degree incline bench.<\/li>\n\n\n\n<li>Allow the arm to hang straight with your palm pointing forward.<\/li>\n\n\n\n<li>Curl the dumbbell towards your shoulder until you feel the full contraction in your biceps.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tips and Mistakes<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use light dumbbells than other bicep exercises.<\/li>\n\n\n\n<li>Let your arm extend fully to feel the stretch in your upper arm.<\/li>\n<\/ul>\n\n\n\n<p><strong>Related Unilateral Exercises:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"19882\" rel=\"noreferrer noopener\">Single-arm Triceps Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"10079\" rel=\"noreferrer noopener\">Unilateral Back Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/single-leg-hamstring-exercises\" data-type=\"post\" data-id=\"11217\" target=\"_blank\" rel=\"noreferrer noopener\">Top 6 Single-Leg Hamstring Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-unilateral-shoulder-exercises\" data-type=\"post\" data-id=\"10473\" target=\"_blank\" rel=\"noreferrer noopener\">5 Best Unilateral Shoulder Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises\" data-type=\"post\" data-id=\"11190\" target=\"_blank\" rel=\"noreferrer noopener\">6 Best One-leg Quad Exercises<\/a><\/li>\n<\/ul>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Oliveira, Liliam F et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\" rel=\"noreferrer noopener\"><strong>Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls<\/strong><\/a>.\u201d Journal of sports science &amp; medicine vol. 8,1 24-9. 1 Mar. 2009<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Unilateral exercises have always been a part of my training. They help focus more on weaker parts and improve strength and muscle imbalance. I&#8217;ve already shared unilateral movements for every muscle group, and today, I&#8217;ll share the five best single-arm bicep exercises. The unilateral exercises help build firm, rounded, and symmetrical biceps and develop aesthetic &#8230; <a title=\"5 Best Unilateral Bicep Exercises to Build Defined Arms\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/best-unilateral-bicep-exercises\" aria-label=\"Read more about 5 Best Unilateral Bicep Exercises to Build Defined Arms\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21171,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[402],"tags":[125,403],"class_list":["post-21128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-unilateral-workout","tag-biceps-workout","tag-unilateral-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21128","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21128"}],"version-history":[{"count":32,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21128\/revisions"}],"predecessor-version":[{"id":21193,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21128\/revisions\/21193"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21171"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}