For biceps growth

Cable Curl vs Incline Dumbbell Curl

For biceps growth, the two are close. Incline dumbbell curl rates slightly higher: more stretch.

Cable 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.

Incline Dumbbell Curl

Dumbbell

Research score

Target tension

Excellent

Loaded stretch

Good

Excellent

Progression

Strong

Good

Low cost

Excellent

Strong

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 to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose incline dumbbell curl

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

Cable Curl

Incline Dumbbell Curl

You need

Cable station

Dumbbells, bench

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.

Incline Dumbbell Curl. The incline stretches the long head at the bottom of every rep.

Questions

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

For biceps growth, the two are close. Incline dumbbell curl rates slightly higher: more stretch. Cable 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.

Is cable curl or incline dumbbell curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or incline dumbbell curl at home?

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

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

Cable curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for incline dumbbell curl.

More comparisons

Cable Curl Incline Dumbbell Curl All biceps exercises

Cable Curl vs Incline Dumbbell Curl

For biceps growth, the two are close. Incline dumbbell curl rates slightly higher: more stretch.

Cable 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.

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 to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose incline dumbbell curl

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

Cable Curl

Incline Dumbbell Curl

You need

Cable station

Dumbbells, bench

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.

Incline Dumbbell Curl. The incline stretches the long head at the bottom of every rep.

Questions

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

Is cable curl or incline dumbbell curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or incline dumbbell curl at home?

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

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

Cable curl: it rates Excellent for joint and recovery cost in our research rubric, against Strong for incline dumbbell curl.