Barbell Bicep Curl vs Dumbbell Hammer Curl
Which one fits your Biceps workout plan?
Contents
Barbell Bicep Curl uses a barbell, Dumbbell Hammer Curl uses a dumbbell — same Biceps target, different setup and load path.
Compare the benefits of Barbell Bicep Curl and Dumbbell Hammer Curl and pick the one that fits your Biceps workout.
Barbell Bicep Curl vs Dumbbell Hammer Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Hammer Curl more often — 21,918 sessions compared to 17,450 for Barbell Bicep Curl.
What most people do isn't always what fits you. Barbell Bicep Curl and Dumbbell Hammer Curl differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Bicep Curl and Dumbbell Hammer Curl Differ
| What differs | Barbell Bicep Curl | Dumbbell Hammer Curl |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,450 sessions | 21,918 sessions |
How to Do Barbell Bicep Curl
Barbell Bicep Curl Muscles Worked: Biceps
Form
- 1. Please lift the barbell while keeping your elbows and shoulders fixed.
- 2. Slowly return to the starting position.
- 3. When lowering the barbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Tips
- 1. If your wrist is uncomfortable, it may be because you are gripping the barbell too narrowly. Try gripping it a little wider.
- 2. If your wrist is still uncomfortable, please use an EZ bar.
For a full Barbell Bicep Curl guide with alternatives and benefits, see the Barbell Bicep Curl exercise guide.
How to Do Dumbbell Hammer Curl
Dumbbell Hammer Curl Muscles Worked: Biceps
Form
- 1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
- 2. Lift it without twisting your wrists.
- 3. Slowly return to the starting position.
- 4. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Coach's Tips
- It is fine to proceed with both sides at once, but if you do it one side at a time, you can feel a more focused contraction.
For a full Dumbbell Hammer Curl guide with alternatives and benefits, see the Dumbbell Hammer Curl exercise guide.
Frequently Asked Questions
Which is better for Biceps, Barbell Bicep Curl or Dumbbell Hammer Curl?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Biceps, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Barbell Bicep Curl and Dumbbell Hammer Curl need?
Barbell Bicep Curl needs a barbell, and Dumbbell Hammer Curl needs a dumbbell.
Which is easier to start with?
Dumbbell Hammer Curl is the easier place to start. Move to Barbell Bicep Curl once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
