10 Best Barbell Curl Alternatives for Home, Gym, or Injury

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

Barbell CurlWatch the Barbell Curl

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

How to Do the Barbell Curl

The steps for the Barbell Curl 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 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.

The 10 Best Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Curl 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. Close-grip EZ Bar Curl

    1. Close-grip EZ Bar 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 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 Curl
    • Primary muscle: biceps, the same as the Barbell Curl
    • Equipment: free weights, the same as the Barbell Curl
    • Body position: standing, the same as the Barbell Curl
  3. Drag Curl

    Progression

    3. Drag Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Barbell
    How to perform it
    1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
    2. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
    3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
    4. 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 Curl
    • Primary muscle: biceps, the same as the Barbell Curl
    • Equipment: free weights, the same as the Barbell Curl
    • Body position: standing, the same as the Barbell Curl
  4. Close-grip Ez-bar Curl With Band

    4. Close-grip Ez-bar Curl With Band

    99% match

    Biceps · Beginner · 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. Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
    2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
    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 Curl
    • Primary muscle: biceps, the same as the Barbell Curl
    • Equipment: free weights, the same as the Barbell Curl
    • Body position: standing, the same as the Barbell Curl

Barbell Curl FAQ

What muscles does barbell curl work?

Barbell curls primarily load the biceps brachii, emphasizing elbow flexion and some short-head activation with a narrow grip. They also recruit the brachialis and brachioradialis as synergists and require core and shoulder stabilization when performed standing.

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