10 Best Alternatives to Dumbbell Alternate Biceps Curl (Arm Blaster)
If you can't use the arm blaster, swap to barbell curls, cable curls, preacher curls, concentration curls, or weighted chin-ups. Keep your elbow pinned to the side, supinate the wrist through the concentric, and control the eccentric to target the biceps brachii and brachialis effectively.
Original Exercise: Dumbbell Alternate Biceps Curl (with Arm Blaster)
How to Perform Dumbbell Alternate Biceps Curl (with Arm Blaster)
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place the arm blaster on your upper arms, ensuring a secure fit.
- Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Best Dumbbell Alternate Biceps Curl (with Arm Blaster) Alternatives
1. Dumbbell Zottman Curl
99.9% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and rotate your palms to face forward.
- Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
- At the top of the movement, rotate your wrists so that your palms are facing away from your body.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
2. Dumbbell Standing Inner Biceps Curl V. 2
99.4% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- While holding your upper arms stationary, curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
3. Dumbbell Alternate Biceps Curl
99.4% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
4. Dumbbell Alternate Bicep Curl
99.2% MatchHow to perform this exercise
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
5. Barbell Alternate Biceps Curl
96% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
- Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
- Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the barbells back to the starting position.
6. Alternate Hammer Curl
96% MatchHow to perform this exercise
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
7. Dumbbell Cross Body Hammer Curl V. 2
95.4% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
8. Dumbbell Biceps Curl
93% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
9. Ez-bar Biceps Curl (with Arm Blaster)
93% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
- Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
10. Ez Barbell Curl
93% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Alternate Biceps Curl (with Arm Blaster) Alternative
You may need alternatives because you lack an arm blaster, have elbow or shoulder discomfort, or want different tension profiles. Some lifters prefer bilateral loading for heavier sets or unilateral work to fix strength imbalances. Substitutes change moment arms and muscle activation: cables keep constant tension, preacher variations bias the short head, and chin-ups recruit biceps along with back. When selecting a replacement, stabilize the scapula, avoid shoulder swing, and keep the elbow pinned to maintain biceps isolation and reduce compensatory deltoid involvement.
How to Choose the Right Substitute
Decide based on equipment, pain history, and training goals. For continuous tension and peak contraction, choose cable curls and cue a full supination at the top. For max loading and progressive overload, use barbell curls with a controlled eccentric (3–4 seconds). If you need isolation and elbow support, pick preacher or concentration curls and pause two seconds at 90 degrees to eliminate momentum. If you want compound mass, perform weighted chin-ups with a controlled pull and full elbow flexion.
Frequently Asked Questions
What muscles does Dumbbell Alternate Biceps Curl (with Arm Blaster) work?
It primarily targets the biceps brachii (short and long heads) and the brachialis. Keeping the elbow fixed and supinating the forearm increases biceps brachii activation while minimizing brachioradialis dominance.
What is the best bodyweight alternative to Dumbbell Alternate Biceps Curl (with Arm Blaster)?
Weighted or unweighted chin-ups are the top bodyweight substitute because they load elbow flexion under a full range and recruit the biceps heavily. Cue a slow 2–3 second descent and full supination or neutral grip to maximize biceps engagement.
Can I build muscle without doing Dumbbell Alternate Biceps Curl (with Arm Blaster)?
Yes. You can build biceps size using other exercises that maintain tension and progressive overload, such as barbell curls, cable curls, and preacher curls. Focus on controlled eccentrics, full elbow flexion, and proper supination to ensure consistent biceps activation.
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