For biceps growth

Concentration Curl vs Incline Dumbbell Curl

For biceps growth, incline dumbbell curl rates well ahead on our research criteria: more stretch.

Concentration curl is easier on the joints.

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

Fair

Excellent

Progression

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 concentration curl

You want something easier on your joints
One side is weaker than the other

Good reasons to choose incline dumbbell curl

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

Concentration Curl

Incline Dumbbell Curl

You need

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Concentration Curl. Bracing the arm on the thigh stops any cheating, but the bottom is light and dumbbells jump in big steps.

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

Questions

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

For biceps growth, incline dumbbell curl rates well ahead on our research criteria: more stretch. Concentration curl is easier on the joints. 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 concentration curl or incline dumbbell curl easier to learn?

About the same: both are easy to learn.

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

Concentration curl needs dumbbells and a bench, so a home gym covers it. Incline dumbbell curl needs dumbbells and a bench, so a home gym covers it.

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

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

More comparisons

Concentration Curl Incline Dumbbell Curl All biceps exercises

Concentration Curl vs Incline Dumbbell Curl

For biceps growth, incline dumbbell curl rates well ahead on our research criteria: more stretch.

Concentration curl is easier on the joints.

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 concentration curl

You want something easier on your joints
One side is weaker than the other

Good reasons to choose incline dumbbell curl

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

Concentration Curl

Incline Dumbbell Curl

You need

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Concentration Curl. Bracing the arm on the thigh stops any cheating, but the bottom is light and dumbbells jump in big steps.

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

Questions

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

Is concentration curl or incline dumbbell curl easier to learn?

About the same: both are easy to learn.

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

Concentration curl needs dumbbells and a bench, so a home gym covers it. Incline dumbbell curl needs dumbbells and a bench, so a home gym covers it.

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

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