Bicep curls are a classic exercise for building bigger, stronger arms. They target the biceps and forearms, helping you achieve muscular and defined arms.
With so many variations—like dumbbell curls, barbell curls, and cable curls—it’s easy to feel overwhelmed. Each type has its own advantages, but how do you know which one is best for your fitness goals?
Don’t worry—I’ve got you covered.
In this guide, we’ll break down the pros and cons of each curl variation so you can make an informed decision and maximize your results.
| Feature | Dumbbell Curl | Barbell Curl | Cable Curl |
|---|---|---|---|
| Primary Benefit | Isolation, muscle balance | Strength, mass building | Constant tension, definition |
| Range of Motion | High | Limited | Adjustable |
| Equipment Needed | Dumbbells | Barbell | Cable machine |
| Best For | Correcting imbalances | Heavy lifting | Muscle endurance |
- Dumbbell Curl: Isolation and Versatility
- Pros
- Cons
- Barbell Curl: Strength and Mass Builder
- Pros
- Cons
- Cable Curl: Constant Tension for Definition
- Pros
- Cons
- FAQs
- What is the main difference between a barbell curl and a dumbbell curl?
- Are cable curls better than dumbbell curls?
- Are cable curls better than barbell curls?
- Which One Should You Choose?
- References
Dumbbell Curl: Isolation and Versatility
Dumbbell curls are excellent for isolating the biceps muscle, allowing you to really focus on squeezing and contracting the biceps throughout the exercise
- It can be done with each arm independently, which can help to correct imbalances.
- It has a better range of motion than a barbell.
- It can increase time under tension at the top of the curl
There are many variations of dumbbell curl that you can add to your workout routine, and all have their unique benefits.
- Dumbbell Hammer Curl
- Dumbbell Drag Curl
- Dumbbell Spider Curl
- Dumbbell Seated Curl
- Preacher Dumbbell Curl
Pros
- It helps to train one arm at a time and address any strength imbalances in the bicep.
- Dumbbell curls allow for a greater range of motion than barbell curls.
- It is easier to increase or decrease weight as you progress.
- It can increase time under tension at the top by holding the contraction.
- There is no need for a spotter or equipment apart from dumbbells.
Cons
- It is harder to maintain perfect form with heavier weights.
- There is not as much progressive overload potential as barbells.
- It can be challenging to stabilize heavier dumbbells.
Know More: 15 Best Biceps Exercises With Dumbbells For Mass & Strength
Barbell Curl: Strength and Mass Builder
If you are looking for a simple yet effective exercise to add mass and strength to your bicep workout. Then, barbell bicep curls, are a good starting point.
The standard bicep curl is a well-known exercise for building bicep muscle mass. It’s an excellent exercise for seeing results in strength and definition.
There are different ways to do a barbell bicep curl to build bigger and stronger biceps.
A barbell curl is a pull-type isolation exercise that works primarily on your biceps and also trains the muscles in your forearms.
Note: In the study conducted, they found that the EZ barbell curl showed the highest overall electromyography (EMG) activity in the biceps brachii (BB) and brachioradialis (BR) muscles compared to the dumbbell curl (DC) and barbell curl (BC) variants.
Pros
- It allows you to lift heavier weights to build strength.
- Worked both arms equally and at the same time.
- It is easy to progressively overload by adding weight to the bar.
Cons
- Limited range of motion compared to dumbbells.
- Fixed hand position can be difficult on the wrists.
Know More: Barbell Bicep Exercises & Workout For Mass & Strength
Cable Curl: Constant Tension for Definition
If you want to build a stronger bicep, add cable bicep curls to your arm workout routine.
Why are cable curls so vital? Cable curls have many advantages over traditional bicep curls. The ability to target different parts of your biceps and constant tension throughout the movement are some of the things that make these curls so effective.
You should know about cable curls and how to add them to your arm workout routine to build bigger, stronger biceps and achieve an impressive pump.
Pros
- Constant tension is provided throughout the whole range of motion.
- Provide unilateral or bilateral training options.
- You can easily change the resistance by moving the pin up or down.
- It can be done with various grips.
Cons
- Access to cable machines might be restricted in some gyms or home setups.
- It is less effective for building maximal strength compared to other curls.
Related Post: Bicep Cable Workout To Build Mass And Strength
FAQs
What is the main difference between a barbell curl and a dumbbell curl?
The main difference between a barbell curl and a dumbbell curl is that it typically allows the lifter to lift more weight, making it a better choice for maximizing muscle growth.
The dumbbell curl is a highly effective exercise for addressing muscular imbalances and energizing the stabilizing muscles of the arm.
Are cable curls better than dumbbell curls?
Cable and dumbbell curl have advantages, so the best choice depends on your goals and training needs. Cable curls provide constant tension through the entire range of motion, maximising time under tension for the biceps. Dumbbell curls allow a greater range of motion stretch at the bottom than cables.
Are cable curls better than barbell curls?
Both cable curls and barbell curls are effective biceps exercises, each offering unique benefits depending on your training goals. Below is a comparison:
| Feature | Cable Curls | Barbell Curls |
|---|---|---|
| Tension | The machine’s resistance limits it but allows precise weight increments for controlled progression. | Tension varies; resistance decreases at the top of the movement due to momentum. |
| Muscle Isolation | Better isolation of the biceps by minimizing momentum and stabilizer engagement. | Engages more secondary muscles (forearms, shoulders, core) due to free weight instability. |
| Progressive Overload | It is more efficient for compound strength building, reducing workout time. | Slower, controlled reps are ideal for muscle endurance and definition. |
| Range of Motion | Adjustable angles (high, low, or mid-pulley) allow for better peak contraction. | Fixed movement pattern, but can be varied with different grips. |
| Unilateral Training | It can be performed one arm at a time, ensuring balanced development. | Requires both arms to work together, which can mask imbalances. |
| Workout Efficiency | Slower, controlled reps ideal for muscle endurance and definition. | More efficient for compound strength building, reducing workout time. |
Which One Should You Choose?
- For size and strength? → Barbell curls (heavier weights, better overload).
- For isolation and muscle definition? → Cable curls (constant tension, better contraction).
- For variety? → Use both in your routine to maximize biceps growth and engagement.
References
- Nunes, J.P.; Jacinto, J.L.; Ribeiro, A.S.; Mayhew, J.L.; Nakamura, M.; Capel, D.M.G.; Santos, L.R.; Santos, L.; Cyrino, E.S.; Aguiar, A.F. Placing greater torque at shorter or longer muscle lengths? Effects of cable vs. barbell preacher curl training on muscular strength and hypertrophy in young adults. Int. J. Environ. Res. Public Health 2020, 17, 5859
- Biscarini A., Borio R., Coscia F., Mazzolai G., Simonetti S., Rosi G. (2005) Biomechanics of dumbbell, barbell and cable biceps curl exercises. Italian Journal of Sports Science 12, 83-93
- Coratella, Giuseppe, Gianpaolo Tornatore, Stefano Longo, Nicholas Toninelli, Riccardo Padovan, Fabio Esposito, and Emiliano Cè. 2023. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy” Sports 11, no. 3: 64. https://doi.org/10.3390/sports11030064
- Ashmore A. The benefits of unilateral training. American Council on Exercise.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.