10 Best Brachialis-smr Alternatives for Limited Equipment

Ranked Brachialis-smr Alternatives

10 substitutes, ranked by how closely each one matches the Brachialis-smr 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. Biceps Leg Concentration Curl

   89% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: bodyweight only, the same as the Brachialis-smr
   • Body position: seated, the same as the Brachialis-smr
   • Balance: harder to stay steady on than the Brachialis-smr
2. 

   2. Seated Biceps

   84% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
   2. Attempt to flex your elbows, while your partner prevents any actual movement.
   3. After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: bodyweight only, the same as the Brachialis-smr
   • Body position: seated, the same as the Brachialis-smr
3. Play demonstration

   3. Lever Hammer Grip Preacher Curl

   84% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
   3. Grasp the handles with a hammer grip (palms facing each other).
   4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the handles back to the starting position.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
4. Play demonstration

   4. Dumbbell One Arm Seated Hammer Curl

   83% 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. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
   3. Rest your elbow on the inside of your thigh, just above the knee.
   4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. 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

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
   • Balance: harder to stay steady on than the Brachialis-smr
5. Play demonstration

   5. Dumbbell One Arm Hammer Preacher Curl

   83% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
   2. Hold the dumbbell with a neutral grip (palms facing your body).
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. 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

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
   • Balance: harder to stay steady on than the Brachialis-smr
6. Play demonstration

   6. Cable Concentration Curl

   80% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
   2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
   3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
   4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle 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

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: a cable, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
7. Play demonstration

   7. Cable One Arm Preacher Curl

   80% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the cable machine so that the preacher curl pad is at chest height.
   2. Stand facing the cable machine with your feet shoulder-width apart.
   3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
   4. Keep your back straight and your core engaged.
   5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
   6. Pause for a moment at the top of the movement, squeezing your biceps.
   7. Slowly lower the cable handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch arms and repeat the exercise.

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

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: a cable, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
8. Play demonstration

   8. Lever Preacher Curl

   80% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your upper arms resting on the pad and your chest against the support.
   2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
   3. Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Inhale as you slowly lower the handles back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
9. Play demonstration

   9. Lever Reverse Grip Preacher Curl

   80% match

   • Biceps
   • Lever
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Grasp the handles with an underhand grip, palms facing up.
   3. Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.
   4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
   5. Pause for a moment at the top of the movement, squeezing your biceps.
   6. Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Brachialis-smr
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Brachialis-smr
10. Play demonstration

    10. Bodyweight Side Lying Biceps Curl

    80% match

    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: biceps, the same as the Brachialis-smr
    • Equipment: bodyweight only, the same as the Brachialis-smr