10 Best Cable Close Grip Curl Alternatives for Limited Equipment

The 10 Best Cable Close Grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Close Grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. High Cable Curls

   98% match

   Biceps · Beginner · Isolation

   The same equipment, taken with an underhand grip.

   • Cable

   How to perform it

   1. Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
   2. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
   3. Slowly bring back the arms to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Cable Close Grip Curl
   • Primary muscle: biceps, the same as the Cable Close Grip Curl
   • Equipment: a cable, the same as the Cable Close Grip Curl
   • Body position: standing, the same as the Cable Close Grip Curl
2. 

   Progression

   2. Overhead Cable Curl

   98% match

   Biceps · Intermediate · Isolation

   Pick this when you want a harder version that still works the biceps.

   • Cable

   How to perform it

   1. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
   2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
   3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
   4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
   5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
   6. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Cable Close Grip Curl
   • Primary muscle: biceps, the same as the Cable Close Grip Curl
   • Equipment: a cable, the same as the Cable Close Grip Curl
   • Body position: standing, the same as the Cable Close Grip Curl

3. 3. Cable Curl

   97% match

   Biceps · Beginner · Isolation

4. Progression

   4. Cable Drag Curl

   97% match

   Biceps · Intermediate · Isolation

5. 5. Standing Biceps Cable Curl

   97% match

   Biceps · Beginner · Isolation

6. 

   6. Cable Hammer Curls - Rope Attachment

   96% match

   Biceps · Beginner · Isolation

   The same equipment, taken with a rope handle.

   • Cable

   How to perform it

   1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
   2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
   3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
   4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
   5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Cable Close Grip Curl
   • Primary muscle: biceps, the same as the Cable Close Grip Curl
   • Equipment: a cable, the same as the Cable Close Grip Curl
   • Body position: standing, the same as the Cable Close Grip Curl
7. Play demonstration

   7. Cable Reverse Curl

   96% match

   Biceps · Beginner · Isolation

   The same equipment, taken with an overhand grip.

   • Cable

   How to perform it

   1. Attach a straight bar to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
   3. Grasp the bar with an underhand grip, hands shoulder-width apart.
   4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
   5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
   6. Pause for a moment at the top, squeezing your biceps.
   7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Cable Close Grip Curl
   • Primary muscle: biceps, the same as the Cable Close Grip Curl
   • Equipment: a cable, the same as the Cable Close Grip Curl
   • Body position: standing, the same as the Cable Close Grip Curl

8. 8. Cable Hammer Curl (With Rope)

   94% match

   Biceps · Beginner · Isolation

9. 9. Cable Standing Inner Curl

   90% match

   Biceps · Beginner · Isolation

10. 10. Standing One-arm Cable Curl

    90% match

    Biceps · Beginner · Isolation