Dumbbell curls and barbell curls are both arm curling exercises performed through the biceps. Adhering to this type of exercise can help our biceps grow. Everyone is very familiar with these two movements. They are the most common exercise movements in the gym. But do you know the difference between dumbbell curl and barbell curl? Where are their main exercise parts?

Barbell Curl Vs Dumbbell Curl

Dumbbell Curl：Technique, Muscles Worked，Pros and Cons

How to do dumbbell curls

• Start by standing up straight with a dumbbell in each hand, palms facing forward. Allow your arms to hang by your sides at arm's length. This is your starting position.
• Keep your upper body stationary, engage your core, and maintain a neutral spine throughout the exercise.
• Begin the movement by flexing at the elbows, bringing the dumbbells up towards your shoulders in a controlled manner. Keep your upper arms close to your sides and your elbows stationary.
• As you lift the dumbbells, rotate your wrists so that your palms face your shoulders at the top of the movement. This supination movement helps engage the biceps muscles even more.
• Pause for a brief moment at the top of the movement, squeezing your biceps muscles.
• Slowly lower the dumbbells back to the starting position in a controlled manner, while maintaining tension in the biceps muscles.
• Repeat the movement for the desired number of repetitions.

Dumbbell curl muscles worked

Dumbbell curls primarily work the biceps brachii, as well as the forearms and shoulders. The difference is that with dumbbells, you're working more of your forearm muscles and obliques to keep your body balanced and upright.

Pros

• Dumbbells have a larger range of motion, which can fully contract the biceps so that the full stimulation effect can be achieved!
• More flexible: you can train with one hand, change the grip, and change the angle more!

Cons

• It is isolateral or unilateral, which means you can only exercise on one side at a time
• Carrying heavier dumbbells can cause muscle damage and increase the risk of injury

Related Post: How to do dumbbell curls?

Barbell Curl：Technique, Muscles Worked，Pros and Cons

How to do barbell curls

• Stand up straight with your feet shoulder-width apart and grasp a barbell with an underhand grip, keeping your hands slightly wider than shoulder-width apart. Your palms should be facing upward, and the barbell should be resting against your thighs. This is your starting position.
• Keep your upper body stationary, engage your core, and maintain a neutral spine throughout the exercise.
• Begin the movement by flexing at the elbows, curling the barbell upward towards your shoulders. Keep your upper arms close to your sides and your elbows stationary.
• As you lift the barbell, focus on contracting your biceps muscles and squeezing them at the top of the movement.
• Pause for a brief moment at the top of the movement, then slowly lower the barbell back to the starting position in a controlled manner, while maintaining tension in the biceps muscles.

Barbell curl muscles worked

The most important muscle in the barbell curl exercise is the biceps on the arm. When performing the barbell curl exercise, most people have a certain understanding, because the barbell curl exercise itself is It is a single-joint action. When exercising, only the biceps of the arm can be exercised. Then we naturally use the biceps to exert strength and focus on this during the exercise. This is the most obvious move to exercise the biceps.

Pros

• As far as weight is concerned, barbells can easily obtain large weights, which is also one of the biggest advantages of barbells.
• The barbell is more stable. Everyone knows that the most taboo thing in the process of exercise is incorrect posture, avoid swaying and shaking. The body will inevitably shake with heavy dumbbells, but if you use a barbell, the whole body will be relatively stable.
• From the perspective of force, using a barbell can exercise the arm with less strength (usually the left arm is weaker). If you use a barbell, this problem can be solved and promoted. The strength of the left-hand increases.

Cons

• The position of the wrist is a bit unnatural when the barbell is curled, which may cause wrist pain
• Due to the pole, the range of motion is limited.

Related Post: How to do barbell curls?

Which is Best For You?

Combined with the above introduction, it can be seen that the positions and methods of dumbbell curl and barbell curl training are similar. They all have their unique advantages, as well as certain shortcomings, which do not directly indicate which is better. We must combine our physical conditions to choose a training method that suits us. If you love dumbbell training, choose dumbbells, otherwise barbells. If you are not disgusted with these two, you can alternate training. This can also greatly reduce the singularity of training and increase a certain amount of fitness pleasure.