10 Best Dumbbell Bicep Curl Alternatives for Home and Gym

The Dumbbell Bicep Curl is done standing with dumbbells. Ranked closest by our scoring: the Barbell Curl, the Close-grip EZ Bar Curl and the Close-grip Ez-bar Curl With Band.

Dumbbell Bicep Curl

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

How to Do the Dumbbell Bicep Curl

The steps for the Dumbbell Bicep Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. Now, keeping the 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.
  3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  4. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

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

  1. Barbell CurlPlay demonstration

    1. Barbell Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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
  3. Close-grip Ez-bar Curl With Band

    3. 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 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. Dumbbell Biceps CurlPlay demonstration

    7. Dumbbell Biceps Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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

Why You Might Need a Dumbbell Bicep Curl Alternative

You may need substitutes because of equipment limits, elbow pain, wrist mobility issues, or a desire for greater variety. For example, a barbell curl spreads load across both arms and may reduce unilateral wrist strain, while a hammer curl shifts activation toward the brachialis and brachioradialis to relieve a sore tendon. Injuries like distal biceps tendonitis often respond to reduced supination and slower eccentrics, so choose movements that limit painful wrist rotation or shorten range. Technique cue: control the eccentric for 2–3 seconds and avoid shoulder drive to keep loading on the elbow flexors and not the deltoids.

Dumbbell Bicep Curl FAQ

What muscles does Dumbbell Bicep Curl work?

The dumbbell bicep curl primarily targets the biceps brachii (long and short heads) through elbow flexion and forearm supination. It also recruits the brachialis and brachioradialis as synergists; cue: maintain elbow flexion with minimal shoulder movement to maximize biceps loading.

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