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Dumbbell biceps curl alternatives

Barbell, EZ bar, low-cable and band curls offer other ways to load elbow flexion. Compare the grip, shared load and resistance before choosing.

These options retain a curl with the upper arms beside the torso. They differ in how independently the arms move and where resistance comes from.

Anatomical illustration of a standing dumbbell biceps curl, shown in two frames side by side. On the left the man stands upright with a dumbbell in each hand at his sides, arms straight, palms turned forward. On the right both elbows are bent and both dumbbells have been curled up to shoulder height with the palms facing up. In both frames the front of each upper arm is shaded red; the forearms and the rest of the body are left in plain grey.
What equipment can you use?

Choose everything you have. Some exercises need two items, such as dumbbells and a flat bench. Choose floor space for options without equipment.

Your replacements

Choose your equipment above to see replacements.

Compare all alternatives

These options need different equipment. Use the finder above to show only the setups you can use.

  • Anatomical illustration of a standing barbell curl in two frames on a white background. Left: a man stands upright holding a straight barbell with plates at both ends, palms forward, arms hanging straight so the bar rests against the front of the thighs. Right: the same man at the top of the rep, elbows bent and tucked beside the ribs, the bar held at upper chest and shoulder height. In both frames the front of each upper arm, from shoulder to elbow, is shaded red; the forearms are left unshaded.

    Similar movement

    Barbell biceps curl

    You need: Barbell and plates

    Why it fits
    Keeps an underhand standing curl with elbow flexion.
    What changes
    Both hands share a straight bar rather than control separate weights. Grip spacing and wrist position are less adjustable, and a barbell load is not the sum of the dumbbell loads.
    See exercise guide
  • Anatomical illustration of a standing EZ bar curl shown with straight and bent elbows, with the front upper arms highlighted.

    Similar movement

    EZ bar curl

    You need: EZ bar and plates

    Why it fits
    Keeps standing elbow-flexion work with a two-handed angled bar.
    What changes
    The angled grip changes hand position and both arms share the load. Choose a comfortable section of the bar and a fresh working weight.
    See exercise guide
  • Anatomical illustration of a woman performing a standing cable curl with a curved bar, with the front upper arms highlighted.

    Similar movement

    Cable curl

    You need: Adjustable cable pulley set low + Short cable bar attachment

    Why it fits
    Keeps a palms-up standing curl using a bar on a low pulley.
    What changes
    The cable pulls toward its anchor and both hands share the attachment. Its line of pull and stack change the resistance from two free weights.
    See exercise guide
  • Male anatomical model doing an alternating band curl, with the elbow flexors shaded red and the band held under both feet.

    Similar movement

    Band biceps curl

    You need: Resistance band

    Why it fits
    Keeps palms-up elbow flexion with a band held beneath the feet.
    What changes
    The guide alternates arms using handled tubing. Tension changes with stretch and foot spacing, so dumbbell numbers do not provide a band setting.
    See exercise guide
See the original exercise guide

How we choose replacements

These are curated alternatives, chosen for the movement and the job the exercise does in a workout. A shared muscle group is not enough. Read what changes before choosing: support, range of motion, balance and resistance can all differ. If your goal is to improve a specific lift, alternatives do not replace practice of that lift.

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