For biceps growth
For biceps growth, incline dumbbell curl rates higher on our research criteria: more stretch.
Barbell curl is easier to progress.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Curl. The classic heavy curl and easy to load, but the biceps are barely stretched at the bottom.
Incline Dumbbell Curl. The incline stretches the long head at the bottom of every rep.
For biceps growth, incline dumbbell curl rates higher on our research criteria: more stretch. Barbell curl is easier to progress. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Barbell curl needs a barbell, so for most people it’s a gym exercise. Incline dumbbell curl needs dumbbells and a bench, so a home gym covers it.
About the same: both rate Strong for joint and recovery cost in our research rubric.