Bicep curl alternative with dumbbells. Find out exercise alternatives that offer a similar effect.
Bicep curl alternative with dumbbells Initiate the curl by bending at the elbows, bringing the dumbbells towards your shoulders and keeping the palms facing up. This is especially useful for bodybuilders with a poor double-front-bicep pose, as additional stimulus in that specific head of the biceps will help improve definition and muscular hypertrophy. Jul 5, 2024 · Dumbbell, barbell, machine or EZ bar preacher curl alternative? Here are 10 replacement substitutes to do bicep preacher curls at home with & without bench use Instructions for the dumbbell curl exercise. This is Jul 19, 2024 · Key Benefits And Muscles Worked: Cable Bicep Curl Alternative Cable bicep curl alternatives are great for targeting the biceps and upper body strength using various equipment. Dec 30, 2021 · Best EZ bar curl alternatives are dumbbell curls, barbell curls, preacher curl, and spider curls. The cable curl primarily taxes the biceps brachii, brachialis, forearms, and deltoids. Aug 11, 2020 · Training biceps doesn't have to be boring. Plus, they’re amazing for developing strength and packing on size. Mar 23, 2022 · Curls are a must for bigger biceps, but your progress will soon stall if all you do is barbell curls. Jul 4, 2024 · Curls are not the only way to build bigger, stronger biceps. Apr 11, 2024 · Bicep curls are unparalleled when it comes to isolating and targeting the biceps brachii. Proper Form 1. Hammer Curl (WHICH BUILDS BIGGER BICEPS?) Bodybuilder Never Recovered After Cleaner’s 350KG Lift 😱 | Anatoly GYM PRANK Mar 12, 2024 · Active Workouts 5 exercises that are better than bicep curls to add inches to your arms Switch up your regular curl routine with these five alternative exercises Aug 18, 2023 · The incline dumbbell curl is considered an optimization of the standard bicep curl exercise, with a greater range of motion and thereby greater results. The exercise can be performed with various equipment, including dumbbells, barbells, resistance bands, or even household items. How To: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Feb 12, 2025 · The cable curl is an exercise that works the upper body and helps with the pulling motions on the anterior portion of your body. “For growing size, curls come up short,” says strength coach Kourtney A. Okay. Learn how to do this exercise, the muscles worked, and the main benefits. Mar 21, 2022 · Bored of spider curls, or just don’t like them? Here’s a list of the 15 best spider curl alternatives you can do instead! Apr 1, 2023 · The dumbbell curl is similar to the barbell curl but allows a slightly greater range of motion since the dumbbells can sit by your side. Jul 21, 2023 · Benefits as a Concentration Curl Alternative Apart from a similar angle of resistance, wide dumbbell curls allow for greater specificity of muscular recruitment. 1. Jan 30, 2024 · 15 Best Dumbbell Bicep Exercise To Build Mass and Strength: 1. Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. Using a barbell allows the lifter to use more weight and more weight can lead to more size Apr 9, 2025 · There's loads of bad exercises out there. We’ll focus on the benefits these exercises offer, and the specific muscles they engage. , owner of Lagniappe Fitness in St. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps. The dumbbell alternating bicep curl alternates each arm, offering several exercise benefits. How To Perform Dumbbell Curl With Proper Form? Dumbbell Curl is a biceps exercise that only requires grip strength and two dumbbells. While cable bicep curls have long been a staple in arm workouts, diversifying your routine with free weights such as dumbbells and barbells can bring new challenges and stimulate muscle growth. There are more The towel bicep curl is a great at home alternative exercise for bicep curls, and is a bodyweight arm exercise that requires no weight! Oct 3, 2023 · A spider curl alternative should feature significant use of elbow flexion while also maximizing biceps range of motion through placement of the arms. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Aug 18, 2025 · Strong biceps are crucial for everyday functional fitness. You stand with your feet apart, stretch out your hands, hold a dumbbell on each, and face your palms outwards. Feb 16, 2023 · The dumbbell spider curl is an excellent exercise for isolating your biceps. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Nov 23, 2022 · The most effective Incline Dumbbell Curl alternative is arguably the most simple – Barbell Curls. Louis. May 31, 2023 · These 14 biceps curl variations—including barbell curls, hammer curls, concentration curls, and more—will help you build big arm muscles. Frequently Asked Questions How do you do cheat curls? Cheat ez bar curl alternative are a variation of the standard barbell biceps curl that allows you to overload the biceps by using a heavier weight than you could normally do with a strict form. Dumbbell Bicep Curl VS. Incline DB Curl. Hold the barbell with both hands, palms up (supinated grip). But, sometimes you might an alternative to Concentration Curls. Barbell curl alternatives What are the Best alternatives to using a barbell or an e-z bar for bicep curls ? I have tennis elbow / tendinitis so curling with a bar is agony but want to find a suitable alternative. Those are a pyramid routine with 10-8-6 on reps You only do 15 reps per arm, you need a lot more. Read on for the how-to, benefits, and common mistakes. This position of the upper arm makes the supine bicep curl focus more on the long head, the outer part, of Dumbbell Bicep Curls Simultaneously or Alternated? Anyone have any legitimate discussion on this? Does it matter one way or the other? I’ve always tended to just do both arms at the same time with dumbbells but I’ve also seen people alternate. Discover alternatives to incline dumbbell curls with similar effects. Biceps look great in a fitted t-shirt, and even better out of them. Discover top exercises that build bigger, defined biceps more effectively. A bicep curl alternative includes any exercise that focuses on the biceps brachii. The convenience of home workouts and the desire to maintain a consistent fitness routine, even without access to Feb 12, 2025 · Incline dumbbell curls are preacher curl alternatives focused on the long bicep muscles on the outside of your upper arm. So I will give you step-by-step directions, including pictures and a 1-minute video. Dec 20, 2024 · Best Hammer Curl Alternatives: Discover eight awesome hammer curl alternative exercises to develop bigger biceps and more muscular forearms. For example, you can use resistance bands for exercises like bicep curls, overhead presses, and squats, just as you would with dumbbells. Read our dumbbell alternate biceps curl guide. Further, it allows your wrists and elbows to move freely, so it is an excellent alternative if you suffer from wrist or elbow pain when barbell curling. Start Alternating Dumbbell Curl Renaissance Periodization 3. Dec 28, 2021 · Learn how to do the alternating dumbbell curl for your biceps in both standing and seated positions by reading our step-by-step training tutorial. Thomas, C. If the bench isn’t wide enough to be able to fit both your arms on it, you can also switch to dumbbells and lift with one arm Apr 2, 2024 · In fact, in a comparison of 8 different variations of curl, the preacher curl showed the least bicep activation of them all. Most lifters find that these staples deliver reliable results and consistent progress. Apr 4, 2023 · Machine bicep curls are very good to isolate bicep muscles but there are other options. A fitness expert explains 5 biceps exercises to avoid and the alternative moves to do for workouts instead. Stick around to see why mixing them — with our best-selling dumbbells (5–150 lbs) — delivers the best growth. Feb 12, 2025 · Biceps curl variations are compound weight training exercises that target the biceps brachii muscles. Find out exercise alternatives that offer a similar effect. There are many alternatives to this essential strength-training exercise. It’s one of the best bicep dumbbell exercises and is most commonly used in any program. We show you the 12 best ones, including 1. Simply incline your adjustable bench up, stand behind it, grab your bar and place your triceps on the bench. com Apr 11, 2024 · Strengthen and sculpt your arms with our top alternatives to barbell curls. Barbells and dumbbells are typically the preferred equipment for arm curls. Hold at the top of the movement and squeeze your biceps. Aug 12, 2025 · The bicep curl is a traditional bicep exercise that highly recruits the short head of the bicep. See how the exercise is performed, the proper technique, and which muscles are worked. We reveal the best barbell curl alternatives for bigger, more muscular biceps. The next three alternatives still use dumbbells but are different dumbbell curl variations. Mar 28, 2024 · Dumbbell drag curls prevent “cheat reps” for peak biceps contraction. Some of these exercises can be done at home if you have basic gym equipment. Jun 10, 2024 · The dumbbell alternating curl allows you to lift more weight using one arm at a time than bilateral dumbbell exercises, making it an excellent exercise for building biceps strength. Apr 3, 2024 · In this article, I’ll lay out the 12 best incline dumbbell curl alternatives. Learn everything you need to know in 2025 here. However, kettlebells offer an alternative for those seeking variety, introducing different free weight Jul 1, 2025 · The EZ bar curl is a way to make this classic bicep exercise more comfortable. Nov 23, 2022 · No EZ Curl Bar? The simplest (and probably most effective) EZ Bar Curl alternative is Barbell Curls. Oct 11, 2022 · Dumbbell Concentration Curls are one of the most popular biceps curl exercises. Obviously there are plenty of alternatives with cables, dumbbells , ropes etc but wondering what others have had good success with ? Feb 12, 2025 · Whether you use a dumbbell, barbell, pulley machine, or any other machinery capable of exercising the biceps in a similar way to the dumbbell curl, you’ll be able to add mass and definition to your biceps. It's a great isolation exercise that strengthens your biceps muscles. Standing Kettlebell Bicep Curl Equipment needed: Kettlebell Muscles worked: Biceps brachii, brachialis, brachioradialis, forearm flexors How to: Stand with your feet hip-width apart, dumbbells down at your sides. Of course, there are certain caveats to that success, such Mar 27, 2025 · As an alternative to the dumbbell curl, hammer curls place a greater emphasis on the muscles of the brachioradialis and the brachialis - the two other elbow flexors aside from the biceps brachii. Several exist that can target these muscles. Jul 20, 2024 · The supine bicep curl can be a good alternative to the preacher curl in that it is hard to use your body to lift the dumbbells. 34M subscribers Subscribed Nov 21, 2021 · There are so many great alternative exercises which you can do instead of incline curl. Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Apr 25, 2022 · The dumbbell supinated curl is hands down the best biceps exercise you can do. Discover some exercise alternatives to this machine. At the same time, many people will prefer one of its alternatives. On a normal day I do dumbbell curls, hammer curls, one arm cable curls, and reverse curls. Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide. Inhale as you slowly lower the dumbbells back to the starting position. S. C. Because of the neutral grip (palms facing in toward the body), Dumbbell Hammer Curls are one of the best curl movements for targeting the Brachioradialis. Recent research underscores that arm curls are essential for developing robust arms (1). Jun 30, 2025 · When it comes to biceps training, most people build their workouts around a small handful of proven exercises, namely barbell, dumbbell, and EZ bar curls. Like several other variations on this list, you do the incline dumbbell curl while seated. Apr 11, 2024 · A single-arm dumbbell curl is the best alternative for single-handed cable curls. Start with the bar at arm’s length against the upper thighs. Master the dumbbell bicep curl for stronger and defined arms with our expert tips, ideal sets, reps, and variations. Note: If you want bigger arms, there are plenty of other exercises you can do. I’ll also show you how to do the incline curl with optimum form to get the most from your biceps workout and correct one of the biggest myths about bicep training. Sit on a bench, rest your elbow on the inner thigh, and curl a dumbbell with full range of motion. Curl exercises are considered by trainers to be appropriate for any beginner. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. “Part of the problem is that they only work one section of the biceps effectively Aug 31, 2025 · Skip the curls and grow stronger arms with the best bicep curl alternatives. Curls are excellent exercises for toning your arms. We can perform these exercises with dumbbells, barbells, or resistance bands Nov 27, 2023 · Cable Bicep Curl Alternative In fitness, opting for a cable bicep curl alternative has become a go-to choice in pursuing well-defined biceps. Dec 31, 2021 · Find the most effective standing and overhead cable curl alternative for your biceps by reading our comprehensive list of substitutes and replacements. Jan 9, 2025 · The classic standing dumbbell bicep curl is easy to perform at home or at the gym - all you need is a set of dumbbells! The standing position engages your core moreso than seated bicep workouts. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). Sep 24, 2025 · Ever argued over barbell curl vs dumbbell curl at the gym? The short answer: barbells build raw mass, dumbbells fix symmetry. See full list on powerliftingtechnique. But you must set it up correctly and use proper form to get the most possible gains. How to do Stand upright with a dumbbell in each hand. The cable curl is a practical alternative for bicep curls, barbell curls, and dumbbell curls using heavier weights. Most of the exercises which I have shared can be done qt home with basic gym equipment. 5 days ago · This curl variation bridges the gap between upper arm and forearm strength, addressing a common pull-up weak point. Nov 15, 2024 · Build bigger biceps with these preacher curl alternatives! Discover pro tips and effective exercises to maximize arm growth and strength gains Jul 20, 2024 · Hammer curls can be a good bicep curl variation for some purposes. Keeping your upper arms stationary, exhale and curl the weights up towards your shoulders. These can all work great if you’re getting bored with Hammer Curls and looking to change This exercise is one of the most common isolation, biceps exercises out there. Learn proper form, tips, and how to boost your workout results! The standing dumbbell curl is a good way to correct any strength and size imbalances in the biceps as it works each muscle individually. Oct 11, 2022 · Don’t have dumbbells? These first four exercises may work as a good substitution if the reason you can’t do hammer curls is because of a lack of dumbbells. Switch it up with all these variations. Both are key if you want serious biceps. Incorporate these workouts today into your routine. You will challenge your biceps in new and dynamic ways with the dumbbell hammer curl, barbell preacher curl, concentration curl, incline curl, and cable curl. If you keep your upper arms and body in place during the exercise, standing bicep curls can offer your biceps a good workout Feb 25, 2022 · Here, I have shared some of the best barbell bicep curl alternatives that you can do without any pain or discomfort. It involves a slight hip thrust to allow you to get the bar past the sticking point. Aug 11, 2024 · Dumbbell Curls target your Biceps Brachii, Brachialis, and Brachioradialis for stronger Arms. Jun 20, 2024 · How to Do the Alternating Biceps Curl The alternating dumbbell curl is as simple as it sounds; perform a standard standing dumbbell curl with one arm at a time, rather than curling simultaneously. May 9, 2025 · The bicep curl, when done correctly, is one of the most effective exercises to build bigger arms. Hammer Curl 3. Oct 22, 2022 · Incline dumbbell curls are a great way to isolate your biceps, but if you're looking for some alternatives that you can try at home or at the gym, then we've got you covered. Detailed instructions on how to perform the Dumbbell Curl. Equipment Needed Barbell How To Stand tall, back straight, head up, feet shoulder-width apart. Jun 18, 2025 · How to Use Resistance Bands Instead of Dumbbells One of the great things about resistance bands is that they can mimic most dumbbell exercises. However, preacher curl has its drawbacks and can be quite risky to perform with the wrong technique. Jul 1, 2025 · It is true that the walk-through example uses dumbbells. Now what that means is you're going to do one arm at a time and focus on each arm separately. Luckily, there are plenty of safer alternatives available that can deliver the same sleeve-ripping bicep gains. Apr 5, 2023 · Bored of EZ bar curls? Here are 13 of the very best EZ bar curl alternatives you can use to build bigger, stronger, more muscular biceps. Feb 9, 2025 · If you want bigger, rounder biceps, consider this your sign to add spider curls to your arm day routine. Plus, I’ll show you several variations and alternatives so you can do this movement with whatever gym equipment you have. These findings are backed up by other research comparing preacher curls with incline dumbbell curls and standard dumbbell curls. Concentration Curls: Bicep Isolation For maximum bicep engagement, concentration curls are unparalleled. Is that all you do for biceps? Add more variations. Curl the bar up towards the shoulders until the forearms touch the biceps Jun 21, 2025 · In today’s world, fitness enthusiasts are increasingly seeking diverse and accessible ways to achieve their strength and physique goals. Target your biceps and build strength with these substitute exercises. Also, in the end, you will see 2 incline curl exercises that you can do without a bench. Nov 8, 2022 · Dumbbell Hammer Curls are another great Cable Curl alternative. Exhale and curl the weights up towards Aug 11, 2020 · Training biceps doesn't have to be boring. However, similar to most exercises on this list, you can easily use other bicep workout equipment like kettlebells, a barbell, certain weight plates, a cable machine, a smith machine, etc. Mar 14, 2023 · 6 bicep curl alternatives Try these individual arm strengthening exercises, or combine them for a complete arm workout. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. It allows you to focus on one arm at a time, building a strong mind-muscle connection and maximizing growth in your biceps. Your palms should be facing forwards. Here's how to maximise dumbbell curls for biceps. Find out in 2025! Jun 3, 2025 · Waiter curls are a bicep exercise that are only right for some people. Nov 22, 2021 · Here, you will find some of the best cable bicep curl alternatives, some of them can be done easily at home with home gym equipment. . Jul 29, 2022 · A favorite among bodybuilders and gym goers wishing to pack mass onto their biceps brachii, the preacher curl is a closed kinetic chain isolation exercise usually performed with the use of an EZ bar curl or dumbbell so as to induce a highly targeted training stimulus in the shape of an accessory exercise. for standing bicep curls. 3. A downside is that your upper arms can still move freely. Nov 7, 2021 · The preacher curl is a great biceps exercise but there other equally good options if you don't have a preacher bench. The muscles can be worked to differing degrees based on the equipment used, form, and whether you are standing or sitting. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Dec 14, 2022 · The hammer curl is an extremely common exercise that makes use of a low to moderate level of resistance in order to induce muscular hypertrophy in the biceps brachii, brachialis, and brachioradialis muscle groups, all of which are activated throughout the repetition as the exerciser performs a reverse “hammering” motion, hence the name. Concentration Curl 4. 2. Go beyond basic curls with dumbbell exercises like Zottman curls, hammer curls and reverse curls. Supinated Curls 2. Supine bicep curls work your biceps similar to incline bicep curls but with a smaller range of motion. May 18, 2015 · Dumbbell curls, incline curls, cable curls, preacher curls, barbell curls—most guys’ bicep workouts are pretty redundant, boring, and, most importantly, ineffective. The preacher curl is a staple in almost every arm training program due to its ability to isolate the biceps for mountainous peak. All you need is a pair of handles or a simple loop band. Aug 11, 2024 · No barbell? No dumbbells? No problem! Build your biceps with plate curls! We reveal why and how to do this old-school, no-frills exercise plus the best variations and alternatives. Feb 15, 2025 · Incline dumbbell curls can be helpful but you may want something else. You don’t need a bench and you don’t even need dumbbells. Jul 15, 2024 · Best Alternatives Of Standard Dumbbell Curl Are you tired of doing dumbbell bicep curls every day? Let’s face it, while the classic dumbbell curl is a solid move, it can get monotonous. Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. The main bicep curls muscles worked during bicep curls include the biceps brachii, brachialis, and brachioradialis. Do you want to build bigger stronger better-looking biceps? If so, then you should be doing this exercise. They’re usually the exercise that makes a cameo appearance in movies like when Ron Burgundy was doing ‘a thousand curls’ to work on his ‘upper dorsimus muscles’. Get jacked arms with these seven trainer-approved curl alternatives and workout. Nov 8, 2022 · Preacher Curl Variations Use an Adjustable Bench If you don’t have a preacher curl bench, there is a way to still do Preacher Curls with an adjustable bench. One common question is how to effectively work out muscle groups like biceps without relying on traditional gym equipment, especially dumbbells. Hammer Curls and more. Apr 18, 2025 · Looking for alternatives to dumbbells? Discover 7 effective options to build strength and enhance your workouts without dumbbells. Dumbbell Bicep Curl 2. Dumbbell curls are an isolation exercise aimed at strengthening your upper arms. A bicep curl is one of the simplest pull up alternatives with dumbbells. You will find these and many other exercises here. Jun 6, 2024 · Adding bicep curl variations to your workout routine will allow you to effectively target your biceps from multiple angles and break through plateaus. But what if it doesn’t quite fit your training needs? Feb 12, 2025 · Dumbbell bicep curls are a staple exercise for increasing arm bulk and strength. By changing the angle of your body you do the bicep curl with your elbow behind your body. So today we're doing an alternating dumbbell curl. Jun 5, 2023 · These preacher curl alternative exercises have similar body mechanics and muscle activation without the preacher bench. Oct 8, 2023 · Dumbbell bicep exercises are great for building those guns of steel. Key Benefits One major benefit is the versatility. Learn how to do it with its variation, which will help you build a larger arm. Here's a detailed list of the 7 best alternative exercises for preacher curls! Oct 12, 2022 · Barbell Curls are arguably the most effective biceps curl exercise for adding mass and building bigger arms. Jul 21, 2023 · Despite barbell curls being effective at building biceps mass, some find it necessary to utilize an alternative. In this article, you will find some of the best incline dumbbell curl alternatives. fpiclfkanoviluvvvggxclxfvlzfveawpchdziclszpyuiazoszuuukfioxswfneiyepkgkpvryadzvy