Bicep Curl vs Pull-Up: Which Burns More Calories?

Pull-ups burn significantly more calories than bicep curls for the same rep count. A 70 kg person performing 20 reps burns approximately 5.2 calories with moderate bicep curls vs 31.1 calories with pull-ups — a 6× difference. For 100 reps, the gap widens: ~26 cal (bicep curls) vs ~156 cal (pull-ups).

Use our Bicep Curl Calorie Calculator and Pull-Up Calorie Calculator to compare your exact numbers.

Calorie Comparison: Bicep Curl vs Pull-Up

Pull-ups burn 5–6× more calories than bicep curls per rep because they are a compound movement involving the entire upper body. Bicep curls isolate a small muscle group (biceps brachii, brachialis, forearms), which limits total oxygen consumption.

Why the Difference? Isolation vs Compound

Bicep Curls — Isolation Exercise

Bicep curls target primarily:

• Biceps brachii
• Brachialis
• Forearms (brachioradialis)

A small muscle group means lower metabolic demand. The MET range of 3.0–5.0 reflects light-to-moderate intensity — comparable to brisk walking. The movement is controlled, with minimal stabilisation or full-body engagement.

Pull-Ups — Compound Exercise

Pull-ups recruit:

• Latissimus dorsi (primary)
• Biceps brachii
• Brachialis
• Forearms
• Rhomboids, trapezius
• Core (for body control)

Lifting your entire body weight through a full range of motion requires substantial oxygen consumption. The MET of 8.0 (vigorous calisthenics) reflects this — pull-ups burn roughly twice the calories per minute of moderate bicep curls.

When to Use Each Exercise

Choose Bicep Curls When:

• Arm hypertrophy is the goal — Bicep curls isolate the biceps more effectively than pull-ups, allowing targeted overload.
• You're rehabbing or have limited mobility — Curls are lower skill and easier to scale with lighter weights.
• You want to finish a workout with arm pump — Adding curls after compound work is a common and effective strategy.
• You can't do pull-ups yet — Curls build bicep strength that transfers to pull-up progressions.

Choose Pull-Ups When:

• Calorie burn and full-body strength are priorities — Pull-ups deliver both in one movement.
• Time is limited — One set of pull-ups burns more calories than several sets of curls.
• You want maximum back development — Pull-ups are unmatched for lat and upper-back activation.
• You're building toward a first pull-up — Negatives and band-assisted pull-ups are the best progression.

The Math: Why Pull-Ups Burn More

The MET formula explains the gap:

Calories = MET × Weight (kg) × Time (hours)

For 20 reps at 70 kg:

• Bicep curls (moderate): Time = 20/18/60 = 0.0185h → 4.0 × 70 × 0.0185 = 5.2 kcal
• Pull-ups: Time = 20/6/60 = 0.0556h → 8.0 × 70 × 0.0556 = 31.1 kcal

Pull-ups take longer per rep (6/min vs 18/min) and have a higher MET. Both factors multiply: roughly 3× longer time × 2× MET = 6× more calories.

Can You Replace Pull-Ups With Bicep Curls for Calorie Burn?

No. To burn the same calories as 20 pull-ups (~31 cal), a 70 kg person would need approximately 120 moderate bicep curls — and that assumes continuous movement without rest. For fat loss, compound exercises and cardio are far more efficient than isolation curls.

For arm development, however, bicep curls are invaluable. The best approach: use pull-ups (and rows) for back strength and calorie burn, then add bicep curls for targeted arm hypertrophy.

Related Guides

• Bicep Curl Calorie Formula — How many calories do bicep curls actually burn?
• 100 Bicep Curls: Calories Burned — Exact calorie tables for 100 reps
• Bicep Curl Muscles Worked — Primary and secondary muscle activation
• Bicep Curl Calorie Calculator — Personalised bicep curl estimate
• Pull-Up Calorie Calculator — Personalised pull-up estimate
• 10 Pull-Ups Calories — Quick rep-count comparison