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Biceps

EZ-Bar Curl alternatives

If the EZ-Bar Curl isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.

Which one when

  • The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Dumbbell Curl, Incline Dumbbell Curl, Hammer Curl; Machines and cables: Standing Cable Curl.
  • Same equipment, different angle or grip. If the movement feels off but the equipment is there — Barbell Curl, Close-Grip EZ-Bar Curl, Wide-Grip Barbell Curl, Preacher Curl.
  • It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
  1. Barbell Curl
    1

    Barbell Curl

    • Equipment: Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  2. Dumbbell Curl
    2

    Dumbbell Curl

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  3. Incline Dumbbell Curl
    3

    Incline Dumbbell Curl

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  4. Standing Cable Curl
    4

    Standing Cable Curl

    • Different equipment: Machines and cables instead of Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  5. Close-Grip EZ-Bar Curl
    5

    Close-Grip EZ-Bar Curl

    • Equipment: Barbell.
    • Same muscle: Biceps.
  6. Wide-Grip Barbell Curl
    6

    Wide-Grip Barbell Curl

    • Equipment: Barbell.
    • Same muscle: Biceps.
  7. Hammer Curl
    7

    Hammer Curl

    • Different equipment: Dumbbells instead of Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  8. Preacher Curl
    8

    Preacher Curl

    • Equipment: Barbell.
    • Same muscle: Biceps.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.

Swapping in the diary

In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.

Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.

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Prefer Telegram? Open the bot — same diary.

Read next

Position photos from the open free-exercise-db.