For biceps growth

Dumbbell Curl vs EZ-Bar Curl

For biceps growth, EZ-bar curl rates higher on our research criteria: 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.

Research score

Target tension

Excellent

Loaded stretch

Fair

Progression

Strong

Excellent

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 dumbbell curl

You train at home

Good reasons to choose EZ-bar curl

You want to keep adding weight in small steps

Dumbbell Curl

EZ-Bar Curl

You need

Dumbbells

EZ bar

Skill

Easy to learn

Type

Isolation

Why they rank where they do

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

EZ-Bar Curl. Heavy, simple biceps loading with a grip kinder to the wrists than a straight bar. Little stretch at the bottom.

Questions

Which is better for biceps growth, dumbbell curl or EZ-bar curl?

For biceps growth, EZ-bar curl rates higher on our research criteria: 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 dumbbell curl or EZ-bar curl easier to learn?

About the same: both are easy to learn.

Can you do dumbbell curl or EZ-bar curl at home?

Dumbbell curl needs dumbbells, so a home gym covers it. EZ-bar curl needs an EZ bar, so for most people it’s a gym exercise.

Which is easier on the joints, dumbbell curl or EZ-bar curl?

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

More comparisons

Dumbbell Curl EZ-Bar Curl All biceps exercises

Dumbbell Curl vs EZ-Bar Curl

For biceps growth, EZ-bar curl rates higher on our research criteria: 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.

Research score

Target tension

Excellent

Loaded stretch

Fair

Progression

Strong

Excellent

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 dumbbell curl

You train at home

Good reasons to choose EZ-bar curl

You want to keep adding weight in small steps

Dumbbell Curl

EZ-Bar Curl

You need

Dumbbells

EZ bar

Skill

Easy to learn

Type

Isolation

Why they rank where they do

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

EZ-Bar Curl. Heavy, simple biceps loading with a grip kinder to the wrists than a straight bar. Little stretch at the bottom.

Questions

Which is better for biceps growth, dumbbell curl or EZ-bar curl?

Is dumbbell curl or EZ-bar curl easier to learn?

About the same: both are easy to learn.

Can you do dumbbell curl or EZ-bar curl at home?

Dumbbell curl needs dumbbells, so a home gym covers it. EZ-bar curl needs an EZ bar, so for most people it’s a gym exercise.

Which is easier on the joints, dumbbell curl or EZ-bar curl?

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