Bicep Curls: Dumbell vs Barbell vs Cable

[adamdavidson47]

Hey all, question for the veteran work out gurus here.

When I first started working out, I was doing ez barbell curls on the lower cable of a cable machine. I was able to do a lot more weight with that than with free weights (ez barbell). Obviously it's easier using the cables, but which is BETTER ? What will maximize the workout on my biceps? I've noticed it's easier to hold form with the cable, and it puts less strain on the forearms.

[ThickAsABrick]

You can make gains with all three, though typically most people do better with a barbell or dumbell movement as a primary massbuilding exercise (though most outside of brand noobs will need more than one movement.) It's perfectly acceptable to use all of them.

[adamdavidson47]

You can make gains with all three, though typically most people do better with a barbell or dumbell movement as a primary massbuilding exercise (though most outside of brand noobs will need more than one movement.) It's perfectly acceptable to use all of them.

Maybe alternating each cycle would be a wise idea, or would you stick with one for a certain period of time?

[Anthony21]

Incorporate all three. Do a barbell curl one week than next week switch to DB and the third week incorporate a cable curl. Variety always is a good thing.

[kanis999]

Incorporate all three. Do a barbell curl one week than next week switch to DB and the third week incorporate a cable curl. Variety always is a good thing.

Agreed. Personally I think BB curl is best in the 6-8 rep range, DB curl is best in the 8-12 rep range, and cable curl in the 10-15 rep range.

[Anthony21]

Agreed. Personally I think BB curl is best in the 6-8 rep range, DB curl is best in the 8-12 rep range, and cable curl in the 10-15 rep range.

That's my thinking also.

[k9pit]

Hey all, question for the veteran work out gurus here.

When I first started working out, I was doing ez barbell curls on the lower cable of a cable machine. I was able to do a lot more weight with that than with free weights (ez barbell). Obviously it's easier using the cables, but which is BETTER ? What will maximize the workout on my biceps? I've noticed it's easier to hold form with the cable, and it puts less strain on the forearms.

Cable work is "ok" to me but I find myself using my forearm strength a lot more with cable work in order to make sure the attachment I'm using doesn't snap back (due to working against the cable's resistance).

I interchange straight BB and DB for Biceps/Forearms and various other curl bars for hitting the Brachialis , but one technique that I've found extremely effective for Biceps is machine work with open palms (i.e., seated preacher curl machine, prone curl machine, etc). This takes the forearms out of the movement to a large degree and the tension is directed toward the biceps. I've been doing bicep machine work with open palm for about the last 10-12 weeks and there has been a noticeable difference in size. I'll incorporate this moving forward as it's a winner in my book. I do a couple of freeweight bicep moves then do machine work to round out working that muscle group.

Also, I never thought I'd say it at first, by that Bicep Bomber harness is absolutely awesome (in my opinion). This takes the shoulder tension out of the move and is basically a way to do standing preacher curls. A very good investment for less than $30.

[Anthony21]

Cable work is "ok" to me but I find myself using my forearm strength a lot more with cable work in order to make sure the attachment I'm using doesn't snap back (due to working against the cable's resistance).

I interchange straight BB and DB for Biceps/Forearms and various other curl bars for hitting the Brachialis , but one technique that I've found extremely effective for Biceps is machine work with open palms (i.e., seated preacher curl machine, prone curl machine, etc). This takes the forearms out of the movement to a large degree and the tension is directed toward the biceps. I've been doing bicep machine work with open palm for about the last 10-12 weeks and there has been a noticeable difference in size. I'll incorporate this moving forward as it's a winner in my book. I do a couple of freeweight bicep moves then do machine work to round out working that muscle group.

Also, I never thought I'd say it at first, by that Bicep Bomber harness is absolutely awesome (in my opinion). This takes the shoulder tension out of the move and is basically a way to do standing preacher curls. A very good investment for less than $30.

I would feel very weird wearing that bicep bomber/blaster at my gym lol

[k9pit]

I would feel very weird wearing that bicep bomber/blaster at my gym lol

I would too, I only use it when I workout at home

[Anthony21]

I would to, I only use it when I workout at home

i can only imagine me wearing that in my gym. I would feel like a fawning dominatrix haha.

[adamdavidson47]

Cable work is "ok" to me but I find myself using my forearm strength a lot more with cable work in order to make sure the attachment I'm using doesn't snap back (due to working against the cable's resistance).

I interchange straight BB and DB for Biceps/Forearms and various other curl bars for hitting the Brachialis , but one technique that I've found extremely effective for Biceps is machine work with open palms (i.e., seated preacher curl machine, prone curl machine, etc). This takes the forearms out of the movement to a large degree and the tension is directed toward the biceps. I've been doing bicep machine work with open palm for about the last 10-12 weeks and there has been a noticeable difference in size. I'll incorporate this moving forward as it's a winner in my book. I do a couple of freeweight bicep moves then do machine work to round out working that muscle group.

Also, I never thought I'd say it at first, by that Bicep Bomber harness is absolutely awesome (in my opinion). This takes the shoulder tension out of the move and is basically a way to do standing preacher curls. A very good investment for less than $30.

I find with the seated bicep curl machine, it's hard for me (next to impossible) to get my elbows fully stretched in the negative. I know that technique is preached, especially when doing bicep curls. Is it a big big deal if you don't get a 100% full negative on this machine, or is it overblown?

[sharpieblet]

they're all good. cable has the advantage of constant tension throughout the entire movement. barbell has a little less ROM but i've found it to be great nonetheless for mass and for cutting. doing DB curls on an inclined bench will give great ROM as well and better than standard alt. DB curls IMO

[Engineer_Guy]

Not sure how relevant you will find this but:

http://forum.bodybuilding.com/showthread.php?t=471725

Exercise/% EMG Muscle Stimulation

Biceps:
Biceps preacher curls (Olympic bar) - 90
Incline seated dumbbell curls (alternate) - 88
Standing biceps curls (Olympic bar/narrow grip) - 86
Standing dumbbell curls (alternate) - 84
Concentration dumbbell curls - 80
Standing biceps curls (Olympic bar/wide grip) - 63
Standing E-Z biceps curls (wide grip) - 61

[ThickAsABrick]

Not sure how relevant you will find this but:

http://forum.bodybuilding.com/showthread.php?t=471725

not very

[k9pit]

I find with the seated bicep curl machine, it's hard for me (next to impossible) to get my elbows fully stretched in the negative. I know that technique is preached, especially when doing bicep curls. Is it a big big deal if you don't get a 100% full negative on this machine, or is it overblown?

I don't think so.
*INSERT EDIT: meaning "I don't think it's a big deal if you don't go 100% elbow extension/stretch on the negative.....Yes a little overblown"*

Opinions may vary, but mine is I believe absolute full ROM/elbow extension on bicep curls will mainly serve to stress your tendons. I typically stop short a little before full extension so there is a very slight bend at the elbow. Enough to where I can concentrate moreso on the bicep muscle at the start of the concentric instead of that slight section of ROM where I'm "getting the weight up to the point where" I can feel the muscle start working if you get what I'm saying.
It's hard to describe as it's more of a go by feel thing, but in the past the heavier I was going with elbow extension, the worst my tendons and elbows felt. And looking back, I wasn't getting too much development out of it either. I was just moving weight around and finishing sets more than "working" the muscle.

[RugbyTank]

When I used to do alot more Bicep curls than I do now i would prefer:

Standing DB Preacher Curls
Sitting Concentration Curls from floor
Back against Wall while standing BB Curls (Easy Curl if possible, Oly BB takes too much room!)

[SMKillerBody]

Hey all, question for the veteran work out gurus here.

When I first started working out, I was doing ez barbell curls on the lower cable of a cable machine. I was able to do a lot more weight with that than with free weights (ez barbell). Obviously it's easier using the cables, but which is BETTER ? What will maximize the workout on my biceps? I've noticed it's easier to hold form with the cable, and it puts less strain on the forearms.

All are beneficial and it is best to switch up your workouts with different exercises as much as possible. I personally favor free weight (dumbbell and barbell) exercises, but I still throw in cable exercises to add variety and shock my muscles. Every exercise will hit your biceps slightly different. If you are using better form on cables, then that is probably what you will gravitate towards, just as I gravitate towards free weight, but I can get just as good of a workout from either. If you want to add variety though, I put together a list of 20 different bicep workout routines. Check it out if you would like to rotate some different exercises in. http://bicepsworkouts.co/articles/bi...kout-routines/

[ajm133]

I heard that EZ bar might be less effective in not allowing much supination at the top of the movement (the Biceps supinate as well as flex the forearm), so you get a better contraction at the top with BB or DB curls.

Not sure that there's much in this. Maybe someone who knows their stuff can weigh in...

[DRAXXIS]

You can generally tell when someone uses barbells over dumbbells to curl because one of their arms is bigger than the other. Generally, your dominant arm is stronger and will take more reps to tare cells, and your recessive arm will tire and tare before your dominant will and you have to stop curling.

Not only are dumbbells more isolated to each arm in specific, but they also have free range of motion. You can make each curl a compound workout just by twisting your wrist with your curls.

Downside to Dumbbells: they often take longer to do on the preacher. If you're in a rush, the barbell is very effective in a short period of time.

I use both; it's pretty effective.

[adamdavidson47]

Thanks for the replies guys. I've been worried about this for a year and a half.

I can now rest easy.