10 Best Dumbbell Bicep Curl Alternatives for Home and Gym

Ranked Dumbbell Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bicep 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. Barbell Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell 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 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
2. 

   2. Close-grip EZ Bar Curl

   99% 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
3. 

   3. Close-grip Ez-bar Curl With Band

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • 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. 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
4. 

   4. Close-grip Standing Barbell Curl

   99% 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
5. 

   5. Drag Curl

   99% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
6. Play demonstration

   6. EZ Barbell Spider Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
   3. Keeping your upper arms stationary, 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.
   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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
7. Play demonstration

   7. Dumbbell Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
8. Play demonstration

   8. Dumbbell Biceps Curl (With Arm Blaster)

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are 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 dumbbells 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
9. 

   9. Standing Inner-biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
   2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
   3. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
   4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
   5. Hold the contracted position for a second as you squeeze the biceps.
   6. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
   7. 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 Dumbbell Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Bicep Curl
   • Body position: standing, the same as the Dumbbell Bicep Curl
10. Play demonstration

    10. Barbell Biceps Curl (With Arm Blaster)

    99% 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 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 Dumbbell Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Bicep Curl
    • Body position: standing, the same as the Dumbbell Bicep Curl