Barbell Curl Alternatives

The barbell curl is the classic bicep exercise. Standing with an underhand grip on a barbell, you curl the weight up by flexing at the elbow while keeping your upper arms stationary. It allows the heaviest loading of any bicep exercise.

Primary Muscles

Biceps

Equipment Needed

Barbell, Ez Bar

Difficulty Level

Beginner

Best Overall Alternative

EZ Bar Curl
Top Pick

EZ Bar Curl

Beginner

Angled grip reduces wrist and elbow stress while maintaining the bilateral barbell curl benefits. Allows heavier loading than dumbbells with more comfortable hand positioning.

ez-bar

Other Barbell Curl Alternatives

Dumbbell Curl

Dumbbell Curl

4.7

Independent arm movement identifies and corrects strength imbalances while allowing natural wrist rotation. Greater range of motion than barbell curls with various grip options.

dumbbellBeginnerDetails →
Cable Curl

Cable Curl

4.6

Constant cable tension maintains bicep engagement throughout entire range, especially at lockout where barbell tension drops. Smooth resistance curve reduces momentum use.

cableBeginnerDetails →

Best Overall Variation

Preacher Curl
Top Pick

Preacher Curl

Beginner

Performed on a preacher bench that locks the upper arms at an angle, eliminating shoulder swing and momentum. This isolates the biceps more strictly, especially the lower (distal) portion near the elbow.

barbellez-bar

Other Barbell Curl Variations

Drag Curl

Drag Curl

Instead of curling in an arc, you drag the bar up your torso by pulling the elbows back. This keeps constant tension on the biceps long head and eliminates front delt involvement.

barbellIntermediateDetails →