10 Best Dumbbell Kneeling Bicep Curl Alternatives for Small Gyms

Ranked Dumbbell Kneeling Bicep Curl Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Kneeling Bicep Curl Exercise Ball 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. Dumbbell Bicep Curl With Stork Stance

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Extend one leg behind you, balancing on the toes of that foot.
   3. Keeping your upper arms stationary, 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, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: standing, not kneeling
2. Play demonstration

   2. Dumbbell Biceps Curl V Sit On Bosu Ball

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the dumbbells 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 Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: seated, not kneeling
3. Play demonstration

   3. Dumbbell Bicep Curl On Exercise Ball With Leg Raised

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
   4. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
   5. While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: seated, not kneeling
4. Play demonstration

   4. Dumbbell Preacher Curl Over Exercise Ball

   91% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: seated, not kneeling
5. Play demonstration

   5. Weighted Seated Bicep Curl (On Stability Ball)

   90% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the medicine ball back down 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 Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball
6. Play demonstration

   6. Dumbbell Seated Biceps Curl (On Stability Ball)

   89% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
   4. Continue to raise the dumbbells 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 Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: seated, not kneeling
   • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball
7. Play demonstration

   7. Dumbbell High Curl

   88% 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 upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
   3. Pause for a moment at the top, then slowly lower the dumbbells back 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 Dumbbell Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball
8. Play demonstration

   8. Dumbbell Standing Biceps Curl

   88% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   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 dumbbells 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 Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball
9. 

   9. Incline Dumbbell Curl

   88% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit back on an incline bench with a dumbbell in each hand held at arms 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. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
   3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
   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 Kneeling Bicep Curl Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball
10. 

    10. Ez-bar Curl

    88% match

    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
    4. Then inhale and slowly lower the bar back to the starting position.
    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 Kneeling Bicep Curl Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Kneeling Bicep Curl Exercise Ball
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Dumbbell Kneeling Bicep Curl Exercise Ball