10 Best Band Alternating Biceps Curl Alternatives for Home Gyms

Ranked Band Alternating Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Band Alternating Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Alternate Biceps Curl

   90% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
   2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the barbells back to the starting position.
   6. Repeat for the desired number of repetitions, alternating arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
2. Play demonstration

   2. Band One Arm Overhead Biceps Curl

   88% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place one end of the band under your foot.
   2. Hold the other end of the band with your arm fully extended overhead, palm facing forward.
   3. Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
   4. Pause for a moment at the top, then slowly lower your forearm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: a band, the same as the Band Alternating Biceps Curl
   • Body position: standing, the same as the Band Alternating Biceps Curl
3. Play demonstration

   3. Dumbbell Alternate Biceps Curl (With Arm Blaster)

   86% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Place the arm blaster on your upper arms, ensuring a secure fit.
   3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat the movement with the opposite arm.
   8. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
4. Play demonstration

   4. Dumbbell Zottman Curl

   86% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and rotate your palms to face forward.
   3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
   4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
   5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
5. Play demonstration

   5. Dumbbell Alternate Biceps Curl

   85% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions, alternating arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
6. Play demonstration

   6. Dumbbell Standing Inner Biceps Curl

   85% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. While holding your upper arms stationary, curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Slowly begin to bring the dumbbells back to the starting position as your breathe in.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
7. 

   7. Dumbbell Alternate Bicep Curl

   85% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
   2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
   3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
   4. Repeat the movement with the left hand. This equals one repetition.
   5. Continue alternating in this manner for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
8. 

   8. Alternate Hammer Curl

   82% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
   2. The palms of the hands should be facing your torso. This will be your starting position.
   3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
   4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
   5. Repeat the movement with the left hand. This equals one repetition.
   6. Continue alternating in this manner for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
9. Play demonstration

   9. Dumbbell Cross Body Hammer Curl

   81% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Alternating Biceps Curl
   • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Alternating Biceps Curl
10. Play demonstration

    10. Band Concentration Curl

    80% match

    • Biceps
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
    2. Hold one end of the band in your hand and step on the other end with your foot on the same side.
    3. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
    4. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
    5. Pause for a moment at the top, then slowly lower your hand back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Band Alternating Biceps Curl
    • Primary muscle: biceps, the same as the Band Alternating Biceps Curl
    • Equipment: a band, the same as the Band Alternating Biceps Curl
    • Body position: seated, not standing