Why Do I Only Feel Bicep Curls In One Arm? Find Out Here For Super Symmetry
Do you ever hit the gym and feel like your curls are off? You know, when it feels like you’re working both biceps equally but one arm is doing all the work.
It’s an irritating problem that can lead to imbalances and shoulder discomfort down the line. In this blog post, we’ll discuss why one arm might be stronger than the other during bicep curls and what you can do to even things out.
These tips will set you on the path to achieving strong, great-looking arms!
Why do I only feel bicep curls in one arm?
There are a few reasons why you might feel bicep curls in only one arm, the most likely of which include a previous injury: If you have a history of injuries or surgeries in the area, this could be impacting your ability to contract both arms equally. Having a restricted range of motion (ROM) could also be an issue. Poor form is another culprit, as it’s easy to cheat on one side while trying to complete the exercise. Going too heavy with the weight can also make it difficult to curl evenly and could lead to muscle imbalances. If you heavily favour one arm during day-to-day activities, this can lead to imbalances, too. Your grip could also be an issue, particularly if you’re only using barbells and not doing any unilateral exercises with dumbbells or cable machines. It’s also crucial to make sure you warm up properly before you attempt any exercise. To address these issues, focus on correcting form and making sure that both arms are working equally. You can also look at reducing weight or using lighter weight until you can perform the exercise with proper form. Fortunately, some simple tips can help even things out so that both arms work equally during bicep curls.
Are they new to you?
If bicep curls are entirely new to you, then your body will likely need some time to adjust. Fortunately, there are a few simple solutions that can help you even things out and get those arms more symmetrical.
Begin by assessing your posture and form during the exercise. Make sure both arms have an equal range of motion and keep both your shoulders and elbows in line when performing the curls.
If one arm is noticeably weaker than the other, try doing half-reps on that side to help build strength until you’re able to do full reps with both arms.
When we first begin lifting, it’s common to feel more in one arm than the other, this is because the body needs time to adjust and strengthen the weaker arm.
To aid this process, focus on unilateral movements (or single-arm moves) such as hammer curls, where you can really target that weaker arm.
To avoid imbalances, use both arms during exercises like rows, flies and pull-ups. This will help to create balance between the two sides of your body.
By doing this, you will have a much higher chance of evening out imbalances immediately.
Use unilateral movements
As mentioned above, another great way to even out imbalances between arms during bicep curls is to use unilateral movements (or single-arm moves). We mentioned hammer curls but another great exercise to try is concentration curls.
With concentration curls, you’ll be using just one arm at a time and focusing on isolating that bicep more. This can help to improve your technique and build up strength in the weaker arm.
It’s also important to remember to switch sides regularly when doing these exercises so that both arms are getting an equal amount of work.
When doing these exercises, it’s important to focus on form and control as much as possible. Pause at the top of each rep so you can ensure each arm is getting equal attention and time under tension.
Other unilateral movements you can do to help balance out imbalances include single-arm overhead presses, bicep curls and triceps extensions.
The other thing you need to bear in mind is that if you have any kind of imbalance, it can be difficult to address as you may favour one arm over the other without realising it.
Try slowing down each rep and make sure both arms get equal time under tension during exercises. Keep track of your form, take breaks when needed and try not to go too heavy with the weight.
Is your grip an issue?
If you only ever use a barbell for bicep curls, this could be an issue as it does not allow for individualised grip and tension. If one arm is dominant, using a barbell could lead to imbalances as this will be highlighted when doing exercises like this.
If you arent is able to grip the barbell effectively with both hands equally, then this could be another issue that is leading to the imbalance. Make sure you have a good grip on the barbell and focus on squeezing with both hands.
This will help to create tension in both arms and ensure they are working equally as hard during each rep.
If you are gripping more with one hand it will cause imbalances in your bicep curls and other exercises too, as one arm is having to work harder to lift the load.
This can cause massive problems if left, so it’s well worth taking the time to make sure you are using both arms equally.
If you are having trouble gripping with both hands then you can use wrist wraps or tape to help improve your grip and ensure you have equal strength with both arms.
If you have been gripping the barbell too wide or too narrow then this can also create imbalances, because one arm is having to work harder than the other. Make sure you take the time to get your grip right and ensure both arms are doing equal amounts of work.
Make sure to use a shoulder-width grip when doing bicep curls and other lifts, as this will help you to get the most out of your muscles and build strength evenly on both sides.
Imbalances
If you are only feeling bicep curls in one arm, it’s more than likely going to be down to an imbalance.
An imbalance is when one side of the body is stronger than the other, usually due to a number of factors such as genetics, injury or day-to-day movements which lean heavily on one side.
If one arm is dominant, it can cause imbalances which will be highlighted when doing exercises like bicep curls. To help even out these imbalances it’s important to focus on building up strength in the weaker arm until its as strong as the dominant one.
It’s important to take the time to analyse why you are feeling imbalances between both arms and address this as quickly as possible.
In all honesty, most of us will have some kind of imbalance for some reason or another, so don’t worry too much if you only feel the bicep curls in one arm.
With the right exercises and focus on form, you can help to even out any imbalances between both arms for better muscle balance and strength.
Related: Why do I feel bicep curls in my glutes?
Previous injury
A previous shoulder or elbow injury can lead to imbalances between arms for certain exercises, such as bicep curls. This is because the weaker arm may not be able to move through a full range of motion and recruit as many muscle fibres as the stronger arm.
It’s important to make sure you listen to your body and don’t push yourself beyond what it can handle. If you have a previous injury, focus on lighter weights and movements which will help build strength without aggravating the area further.
Remember, injuries take time to heal properly and the road to recovery can be long and tedious.
So, don’t be too hard on yourself and be mindful of the exercises you are doing to make sure they are not making your injury worse.
Having a previous injury can also make other muscles in the area work harder because the injury is not allowing the injured muscle to do its job. This can cause other muscles to overcompensate, leading to further imbalances in your body.
It’s important to focus on movements which will help you build strength evenly and safely, without putting too much strain on any particular area of the body, so make sure to address any imbalances and focus on building up strength in both arms.
Restricted ROM
If you have tight shoulder or elbow joints, this can limit your ability to fully extend your arms when doing bicep curls. As a result, one arm may not be able to move through the full range of motion and “feel” the exercise as much as the other.
In this instance, it’s important to focus on improving your range of motion in order to ensure both arms are getting the same benefits from the exercise.
You can do this by stretching out the area before and after doing bicep curls, as well as regularly foam rolling or using a massage ball to target any tight areas.
This will help to loosen up the joint, reduce any inflammation and ensure a full range of motion is possible when doing the exercise.
In addition to this, it’s important to focus on proper form. If you are not using correct form then you could be limiting your range of motion further, leading to one arm feeling stronger than the other.
So, make sure to focus on proper form, stretching and foam rolling to help improve the range of motion in your arms, helping you to get the most out of each bicep curl.
Poor form
If you’re using sloppy form during bicep curls, this can lead to imbalances between arms. Poor form can include leaning back too far when doing reps or using momentum to help lift the weight.
Not having your elbows tucked in at your side can also lead to imbalances, as this means one arm may not be working as hard as the other.
It’s important to make sure you are focusing on proper form when doing bicep curls and that both arms are moving through the same range of motion. This will help ensure both arms are working equally and that you are getting the most out of each repetition.
Using sloppy form can lead to one arm feeling stronger than the other, so it’s important to focus on proper form and technique when doing bicep curls.
Start with lighter weights and slowly increase as you get more comfortable with the exercise, making sure that your form is always spot on.
One way to make sure your form isn’t compromised is to stand with your back against the wall when doing bicep curls. This will help you keep your elbows tucked in, and ensure that your back is straight and the movement slow and controlled.
Going too heavy
If you’re lifting too much when doing bicep curls, one arm may be working harder than the other. Although it’s great to challenge yourself and lift heavy, it’s important to make sure you are still using good form while doing so.
If one arm feels stronger than the other when lifting heavy weights then it could be a sign that your body is not strong enough yet to handle the weight.
It’s important to start light and gradually increase the weight as you become more comfortable and your technique improves. This will help you to build strength evenly, without putting too much strain on one area of the body.
We have all been there when trying to lift too much and feeling the pull in one arm more than the other. It’s important to learn when your body is ready to increase the weight so that you can keep progressing without compromising on form or risking injury.
Cheating
Cheating during bicep curls is when you use momentum to help lift the weight, or if you are using too heavy a weight for your ability. When this happens, one arm may be doing more work than the other as it is relying on the momentum to help lift the weight.
Cheating can also happen when you start to use your legs or back to help with the movement, instead of just using your arms. This means that other muscles are taking over and doing more work than the biceps, leading to imbalances and possible injury.
To avoid cheating, it’s important to use the correct weight for your ability and to make sure you are focusing on proper form when doing the exercise.
It’s also a good idea to work on core stability and strength in order to help with balance and posture during the exercise, as this can help prevent cheating and ensure both arms are working equally.
Day to day tasks
If you find yourself favouring one arm over the other when doing day-to-day activities, this can lead to imbalances and could be an underlying cause of why one arm is stronger than the other during bicep curls.
It’s important to ensure that your body is working equally on both sides throughout your regular daily activities, as this will help to prevent imbalances and keep your body in balance.
If you find that one side is naturally stronger than the other, make sure that you are actively working on strengthening the weaker arm by doing specific exercises for it. This will help you to build strength evenly so that both arms can work equally when doing bicep curls.
For example, if you do a manual handling job then make sure that you are lifting and carrying the same amount of weight on both sides, or if you play a sport then make sure to practice with both hands.
If you don’t make a conscious effort to balance out the strength of your arms or any other part of your body that is affected, then it can lead to imbalances which will be highlighted when doing exercises, but also may cause discomfort or injury if left unchecked.
Related: Should I do biceps and triceps on the same day?
Not warming up
Warming up is an important part of any exercise routine, and bicep curls are no exception. Warming up helps to increase the circulation in your arms, as well as loosen any tight muscles which can cause stiffness or poor form.
If you find that one arm feels stronger than the other when doing bicep curls then it could be a sign that you are not warming up properly and your muscles are too tight.
Taking the time to properly warm up before each exercise session will help to avoid imbalances and ensure both arms can work equally.
Your more dominant arm might not need warming up as much because it is already used to doing the movements, but it’s still important to warm up both arms equally so that you can keep them in balance.
Final thoughts…
So there you have it, the answer to why one arm may be stronger than the other during bicep curls and how you can even things out.
By assessing your form, going light with the weight until your technique improves and using unilateral movements like hammer curls and concentration curls, you’ll be able to gradually build up the strength and balance of both arms.
It’s also important to pay attention to your grip, warm up properly, be mindful of any day-to-day activities that could cause imbalances and avoid cheating in order to get the most out of the exercise.
With consistency and proper technique, you can even up those arms and make sure they’re both working equally during bicep curls. Good luck!
Have you ever felt bicep curls only in one arm? Let me know in the comments below!
