10 Best Barbell Biceps Curl (With Arm Blaster) Alternatives for Any Gym

The Barbell Biceps Curl (With Arm Blaster) is done standing with a barbell. Ranked closest by our scoring: the Wide-grip Standing Barbell Curl, the EZ Barbell Curl and the Ez-bar Biceps Curl (With Arm Blaster). A harder version, the Drag Curl, is listed below as a progression rather than a swap.

Barbell Biceps Curl (With Arm Blaster)Watch the Barbell Biceps Curl (With Arm Blaster)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Biceps Curl (With Arm Blaster)

The steps for the Barbell Biceps Curl (With Arm Blaster) itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  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.

The 10 Best Barbell Biceps Curl (With Arm Blaster) Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Biceps Curl (With Arm Blaster) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Wide-grip Standing Barbell Curl

    1. Wide-grip Standing Barbell Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Barbell
    How to perform it
    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 Biceps Curl (With Arm Blaster)
    • Primary muscle: biceps, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Barbell Biceps Curl (With Arm Blaster)
  2. EZ Barbell CurlPlay demonstration

    2. EZ Barbell Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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 Biceps Curl (With Arm Blaster)
    • Primary muscle: biceps, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Barbell Biceps Curl (With Arm Blaster)
  4. Weighted Standing CurlPlay demonstration

    4. Weighted Standing Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Weighted
    How to perform it
    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 Biceps Curl (With Arm Blaster)
    • Primary muscle: biceps, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Equipment: free weights, the same as the Barbell Biceps Curl (With Arm Blaster)
    • Body position: standing, the same as the Barbell Biceps Curl (With Arm Blaster)

  9. Progression

    9. Drag Curl

    99% match

    Biceps · Intermediate · Isolation

Barbell Biceps Curl (With Arm Blaster) FAQ

What muscles does Barbell Biceps Curl (with Arm Blaster) work?

The move primarily targets the biceps brachii (both long and short heads), with secondary activation of the brachialis and brachioradialis. The arm blaster stabilizes the shoulders, increasing demand on elbow flexors and reducing scapular involvement.

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