One-Arm Barbell Curl

Is there ever a wrong time to learn a new biceps exercise? No, we didn't think so either. The one-arm barbell curl is familiar enough that you don't have to worry about learning an entirely new and complicated maneuver, but it's unique enough that you'll be feeling soreness (and eventual growth) in just the right spots.
Instead of a basic dumbbell, you're going to use the good, old 7-foot Olympic bar. If that's too much of a challenge to start with, you can begin with one of those shorter fixed-weight barbells they keep in the racks and work your way up to the Olympic bar.
Just grab dead-center and curl. Sounds easy enough, but because of how much coordination and gripping power it takes to balance the bar, don't be surprised if your first few reps look like Bambi walking on ice — tentative, shaky, and entertaining for everyone watching.
This is a great exercise for building the forearms and biceps, but your abs and obliques will also get tremendous work from stabilizing the load that's so far away from your center of gravity.
2-3x8-10 will have you begging to go back to dumbbells. Just remember that maintaining control over that bar is what's going to activate the forearms in a way they're not used to, which means that's what's going to provide the best results.

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