Ez Barbell Curl alternatives
The best alternative to the Ez Barbell Curl is the Dumbbell Hammer Curl: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, the neutral grip is easier on the wrists and elbows.
The Ez Barbell Curl is a curl: bending the elbow against resistance, the movement that isolates the biceps. Every swap below keeps that movement and the same main muscle, so it can take the Ez Barbell Curl’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Ez Barbell Curl alternatives with dumbbells
Dumbbell Hammer Curl
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, the neutral grip is easier on the wrists and elbows.
Dumbbell Biceps Curl
Needs only a pair of dumbbells, and each side has to pull its own weight.
Ez Barbell Curl alternatives with resistance bands
Band Concentration Curl
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag. Here, the arm is braced, so the shoulder can’t help lift the weight.
Band Alternating Biceps Curl
A band version for home or travel; choke it shorter to make it harder. Here, working one side at a time lets you fix imbalances and adds core work to stay square.
Ez Barbell Curl alternatives on a cable machine
Cable Curl
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Concentration Curl
On the cable stack, so the weight changes in small steps and the tension never drops off. Here, the arm is braced, so the shoulder can’t help lift the weight.
Ez Barbell Curl alternatives on a machine
Lever Bicep Curl
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Preacher Curl (Machine)
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, the arm is braced, so the shoulder can’t help lift the weight.
Ez Barbell Curl alternatives with a barbell
Ez Barbell Spider Curl
The arm is braced, so the shoulder can’t help lift the weight.
Ez Barbell Curl alternatives with other equipment
Weighted Standing Curl
A different tool for the same movement, which changes where the rep feels hardest. Here, standing makes your core and legs hold you steady.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Ez Barbell Curl. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Ez Barbell Curl, step by step →
Questions
What is the best alternative to the Ez Barbell Curl?
The Dumbbell Hammer Curl is the closest swap: it’s the same curl and trains the same biceps. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, the neutral grip is easier on the wrists and elbows.
What can I do instead of the Ez Barbell Curl at home?
Band Concentration Curl, Band Alternating Biceps Curl, Dumbbell Hammer Curl and Dumbbell Biceps Curl all work with a pair of dumbbells or a band and keep the same movement: bending the elbow against resistance, the movement that isolates the biceps.
What muscles should a Ez Barbell Curl alternative work?
The Ez Barbell Curl works your biceps and forearms. A good substitute keeps the movement the same, bending the elbow against resistance, the movement that isolates the biceps, so the same muscles do the work even if the equipment changes.
Can I replace the Ez Barbell Curl completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Ez Barbell Curl. Switching back and forth every session makes progress harder to see.
Track Ez Barbell Curl in SPLYT
Ez Barbell Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.