12 Best Barbell Curl Alternatives (Build Stronger Biceps)

1. Dumbbell Curls 

The Dumbbell curl alternative to regular barbell curls are at the top of my list because it mimics the movement exactly.

This means you engage almost all the same muscle groups, and by using dumbbells, you can actually activate some smaller muscles used to stabilize your arms.

You'll generally not be able to lift as much with dumbbells as you would with regular barbell curls, but you'll feel the benefits across your core and upper body.  

Benefits:

• Builds bigger biceps by targeting both the long head and short head of the biceps brachii.
• The standing position engages your core.
• Using dumbbells help reduce muscular imbalances. 

How To Do A Dumbbell Curl:

1. Start by standing with a dumbbell in each hand at around waist height, this is the starting position. 
2. Then, alternating each hand, contract your bicep and curl it towards your shoulder.
3. Pause for a second at the top, and then lower down with control to the starting position.
4. As you lower one dumbbell, lift the other upwards and keep alternating as you go.
5. Aim for 8-12 reps on each arm, and as that becomes too easy, increase the weight.  

2. EZ-Bar Curls 

EZ bar curls are designed specifically to target your biceps and help them grow, I'm a big fan of this bar if you have access to it.

The unique curves of the EZ bar force your arm into specific angles, which engage your biceps more effectively whilst reducing the tension on your joints. 

EZ curl bar exercises primarily targets the long head of the bicep to increase the visible muscle mass and can be even more effective than a regular barbell curl. 

The only disadvantage of this alternative is that you need the EZ curl bar, which can be expensive and can't really be used for other exercises. If you don't have a curl bar, you can try out EZ bar curl alternatives.

Benefits:

• The EZ bar design helps reduce joint strain on the wrists and elbows.
• Much more comfortable than a straight barbell.
• Suitable for any fitness level. 

How To Do A EZ-Bar Curl:

1. Start by standing tall, holding the EZ curl barbell in both hands. 
2. You should be gripping the angled portions of the bar and holding the barbell around waist height.
3. Next, engage your biceps and contract the muscles to curl the bar up towards your shoulders.
4. Pause at the top, and then lower back down to starting position.
5. You should aim for 3-5 sets of 8-10 reps for maximum muscle development, but put more weight on the bar if the movement is no longer challenging you. 

3. Cable Curls 

Cable curls aren’t a viable alternative for everyone because you need access to a cable machine, and they can be too expensive for home gym owners. 

If you do have access to one they are a great barbell curl alternative to grow bigger biceps because the cables provide consistent tension through the movement.

This makes cable curls a more challenging bicep curl exercise to perform but will lead to more significant hypertrophy and muscle growth. 

If you don't have access to a cable machine, don't worry, because there are cable curl alternative exercises that target similar muscle groups.

Benefits:

• Reduces joint strain that you can experience with a barbell.
• Increases time under tension and provides more muscle hypertrophy.
• Core is working to stabalize your body throughout the movement.

How To Do A Cable Curl:

1. Set the cable so it's as low as possible, and then reach down to pick up the handle. There should be tension in the cable as you pull it up to around waist height. 
2. Next, engage your biceps and curl the handle up towards you.
3. Pause at the top, and then lower back down to starting position. 

4. Resistance Band Curls 

I'm a big fan of resistance bands due to their verticality, and they can be added into your arm routine.

Resistance band curls are a great alternative to barbell curls because they’re effective, and resistance bands are cheap. 

The downside is that you generally won't challenge your arms as much, and you shouldn't expect the same gains. If you’re a beginner, resistance band bicep curls are a solid option.  

Benefits:

• Easier on the joints than a straight barbell.
• Perfect for slow eccentric reps and time under tension.
• Easy to modify the resistance. 

How To Do A Resistance Band Curl:

1. Start with two resistance bands and secure one end in place. 
2. We usually do this by shutting it in the door, but you can also wrap it around a bench or put it under a weight plate.
3. Hold the other end of the resistance band in each hand, and take a step away so that there's some tension.
4.  Next, curl both arms up towards your shoulders, pause at the top, and then lower back down.
5. Repeat this for 12-14 reps or as many as you can.   

5. TRX Curl 

TRX, or Total Resistance Training, is a way to use your body weight to exercise major muscle groups. It's often used by navy seals as a way to build functional strength, and you don't need much equipment.

You will need to get yourself a TRX system or access one in your gym to perform these bicep curls. However, if you don't have access to a TRX you can try out the best TRX alternatives.

Benefits:

• Targets the biceps and also shoulders and forearms are working.
• Core is more engaged to stabalize the body throughout the movement.
• Great option for beginners.

How To Do A TRX Curl:

1. Start by securing your TRX band to a secure surface above you, and hold the handles with an underhand grip.
2. Next, lean back until your arms are fully extended, and then pull yourself back up to a standing position.
3. TRX curls are a good alternative to barbell curls and will help you build functional strength to improve your overall fitness.  

6. Concentration Curls 

Concentration curls are a seated barbell curl and a seriously effective way to grow and improve the shape of your biceps, making them a good barbell curl alternative if you have dumbbells. 

The dumbbell concentration curl activates the long and short heads of your biceps brachii to enhance the strength in your arms and increase muscle size.

They also help you improve your mind-muscle connection, which is why they're called concentration curls.  

Benefits:

• Effective at increasing size and appearance of the bicep brachii.
• High muscular activation.
• Improves both aesthetics and function. 

How To Do A Concentration Curl:

1. To perform this exercise, you'll need at least one dumbbell. 
2. Sit on a bench or chair, with the dumbbell in your hand hanging down and your elbow resting on your inner thigh.
3. Contract your bicep and curl it upwards until it almost reaches your forehead.
4. Pause for a second, then lower it back down to the starting position.
5. Aim for 8-10 reps on each arm, but bear in mind that these can be tough, so you might have to go a little lighter than you would with regular curls.  

7. Sissy Curl 

Sissy curls offer a different range of motion than a regular curl because your body is leaning back throughout the movement.

This allows you to follow the natural strength curve of the bicep and makes it more challenging at the bottom of the rep.

The sissy curl is a bit unique and the upper body angle leads to greater activation of the long head of the bicep and can lead to more significant muscle development than performing barbell curls alone.  

Benefits:

• Allows for fuller range of motion and challenges the biceps in the stretched position.
• Builds bigger biceps.
• Good option for those who are more advanced and need more of a challenge. 

How to Do A Sissy Curl:

1. Start by holding a dumbbell in each hand and standing tall.
2. Lean back and bend your knees forward slightly, as if preparing for a sissy squat, and then curl the weights up towards your shoulder. 
3. Try to do 8-12 reps and repeat for as many sets as you can. 

8. Plate Curl 

Plate curls are a practical alternative exercise for those who don't have access to barbells or dumbbells.

It will activate all of the same muscle groups but also improve your forearm and grip strength more than a regular barbell curl will. 

All you'll need is a single plate to perform these bicep curls, preferably a heavy one to challenge your body.  

Benefits:

• Strengthens your grip.
• Adds variety to your arm workout.
• Good for beginners and ideal for those who don't have access to an EZ bar or dumbbells. 

how To Do A Plate Curl:

1. Start by standing tall with a weight plate gripped in both hands hanging down. 
2. Grip the edges of the plate tightly, and curl it up towards your chest.
3. Pause at the top, and then lower back down to starting position.
4. You may struggle with this exercise at first if you don’t have enough grip strength.
5. Try using a lower weight, and then move up when you feel comfortable.  

9. Preacher Curls 

For those who have access to a preacher curl bench, I highly recommend using this equipment.

Preacher curls are one of the most effective exercises for isolating your biceps because they take pretty much everything else out of the equation. 

The controlled movement takes the pressure off your forearms and shoulders so you can maximize the benefit to your upper arms. If your goal is to grow bigger biceps, then you should be performing preacher curls regularly.  

Benefits:

• Keeps the upper body completely stable allowing you to target the biceps more.
• Large focus on the eccentric (lengthening) movement which is key for muscle growth.
• The EZ bar curl puts less strain on the wrists and elbows. 

How To Do A Preacher Curl:

1. Start with a barbell or EZ curl bar and your triceps resting on a preacher curl bench or another surface that is at a 45-degree angle. 
2. Contract your arms so that you’re raising the dumbbell off the bench and up towards your shoulders.
3. Pause at the top, and lower back down to the bench to complete the rep.

10. Chin-Ups 

Chin-ups are a great way to train your entire body with very little equipment. The movement focuses particularly on your biceps and back but also engages your core and shoulders to make your body physically stronger.

You won't get as much growth in your biceps as you would with a barbell curl, but you'll get a much more comprehensive range of benefits, and performing chin-ups regularly will make other biceps exercises easier.[1]

You'll need a pull up bar to perform this exercise. If you don't have one, you can check out our article on how to make DIY free standing pull up bar at home or try out pull up alternative exercises.

Benefits:

• Chin ups are one of the most effective exercises in targeting the upper back and biceps.
• Can be easily altered to suit your fitness level.
• Will improve overall fitness and athleticism. 

How To Do A Chin-Up:

1. Start by standing facing it and reach up to grip the bar, palms facing towards you and hands shoulder-width apart. 
2. Next, engage your back and lift your body until your chin goes above the bar. 
3. Pause for a second, and then lower yourself back down.

11. Dive Bomber Push Up 

This is a really useful bicep workout for those exercising at home without any equipment. This push up variation engages the biceps and shoulders more.

While it isn't as effective at isolating your biceps as a barbell curl, it's still a valuable exercise to have in your back pocket for when you can't access any fitness equipment.  

Benefits:

• Works the whole body and improves mobility.
• Improves coordination and core strength.
• Increases muscular size and functionality. 

How To Do A Dive Bomber Push Up:

1. Start in the push up position with your hips in the air. 
2. Move forward and duck your head down as if you're going under a bar in front of you.
3. As you push your head down, arch your back and hold for a second.
4. Reverse backwards slowly to complete the exercise.

12. Monkey Bars 

When you think of monkey bars, you may picture a kid playing in the park, but the swinging motion is actually a great way to build strong biceps.

It works really well when you're an adult and is useful for those who have access to the equipment.

Now we aren't saying go and swing on the kids' playground, but many commercial gyms have monkey bar rigs set up for you to use.   

Benefits:

• Great for improving forearm strength and grip.
• Improves functional fitness.
• Fun and challenging and something different to traditional barbell, dumbbell and EZ bar exercises.

How To Do Monkey Bars:

1. There are a few different methods for this, but the best way is to start facing the bars with both hands gripping them, palms away from you. 
2. Move one arm forward to the next bar, grip it, and then move the next arm across. Keep going until you reach the far side.
3. You'll look less like a swinging monkey with this technique, but you'll focus the effort on your biceps rather than your shoulders.
4. Performing this exercise a few times a week will help you develop your functional strength and bigger arms.