10 Best Barbell Alternate Biceps Curl Alternatives for Limited Equipment

Ranked Barbell Alternate Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Alternate Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Band Alternating Biceps Curl

   90% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   A good swap when you have a band to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
   2. Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
   3. Lower the arm back down to the starting position and repeat with the other arm.
   4. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
2. Play demonstration

   2. Barbell Biceps Curl (With Arm Blaster)

   89% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
3. 

   3. Wide-grip Standing Barbell Curl

   89% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
4. Play demonstration

   4. EZ Barbell Curl

   89% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
   3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
5. Play demonstration

   5. Ez-bar Biceps Curl (With Arm Blaster)

   89% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
   3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
6. Play demonstration

   6. Weighted Standing Curl

   89% match

   • Biceps
   • Weighted
   • Beginner
   • Isolation

   A straight swap when you want to keep working the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
   3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
7. 

   7. Ez-bar Curl

   88% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
   2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
   3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
   4. Then inhale and slowly lower the bar back to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
8. Play demonstration

   8. Barbell Curl

   88% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the bar back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
9. 

   9. Close-grip EZ Bar Curl

   88% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Alternate Biceps Curl
   • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
   • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
   • Body position: standing, the same as the Barbell Alternate Biceps Curl
10. 

    10. Close-grip Standing Barbell Curl

    88% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Hold a barbell with both hands, palms up and a few inches apart.
    2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
    3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
    4. Slowly go back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Barbell Alternate Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Alternate Biceps Curl
    • Equipment: free weights, the same as the Barbell Alternate Biceps Curl
    • Body position: standing, the same as the Barbell Alternate Biceps Curl