For biceps growth

Cable Curl vs Dumbbell Curl

For biceps growth, cable curl rates higher on our research criteria: more stretch.

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.

Research score

Target tension

Excellent

Loaded stretch

Good

Fair

Progression

Strong

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable curl

You want more load on the biceps while they’re stretched

Good reasons to choose dumbbell curl

You train at home

Cable Curl

Dumbbell Curl

You need

Cable station

Dumbbells

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.

Dumbbell Curl. Simple and joint-friendly, though tension fades at the bottom of each rep.

Questions

Which is better for biceps growth, cable curl or dumbbell curl?

For biceps growth, cable curl rates higher on our research criteria: more stretch. 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.

Is cable curl or dumbbell curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or dumbbell curl at home?

Cable curl needs a cable station, so for most people it’s a gym exercise. Dumbbell curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, cable curl or dumbbell curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Cable Curl Dumbbell Curl All biceps exercises

Cable Curl vs Dumbbell Curl

For biceps growth, cable curl rates higher on our research criteria: more stretch.

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.

Research score

Target tension

Excellent

Loaded stretch

Good

Fair

Progression

Strong

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable curl

You want more load on the biceps while they’re stretched

Good reasons to choose dumbbell curl

You train at home

Cable Curl

Dumbbell Curl

You need

Cable station

Dumbbells

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.

Dumbbell Curl. Simple and joint-friendly, though tension fades at the bottom of each rep.

Questions

Which is better for biceps growth, cable curl or dumbbell curl?

Is cable curl or dumbbell curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or dumbbell curl at home?

Cable curl needs a cable station, so for most people it’s a gym exercise. Dumbbell curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, cable curl or dumbbell curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.