10 Best Cable Close Grip Curl Alternatives for Limited Equipment

If you can’t do the cable close grip curl, choose movements that preserve elbow flexion and supination to load the biceps. Try EZ-bar close-grip curls, dumbbell concentration curls, preacher machine curls, resistance-band close curls, or barbell spider curls. Cue: keep your elbow fixed against your torso and supinate the wrist at the top to maximize biceps activation.

Original Exercise: Cable Close Grip Curl

Cable Close Grip Curl
Primary Muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform Cable Close Grip Curl
  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 of the movement, 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.

Ranked Cable Close Grip Curl Alternatives

Best Match
High Cable Curls

1. High Cable Curls

98% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  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.
Overhead Cable Curl

2. Overhead Cable Curl

98% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Curl

3. Cable Curl

97.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable attachment with an underhand grip, palms facing up.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
Cable Drag Curl

4. Cable Drag Curl

97.4% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
Standing Biceps Cable Curl

5. Standing Biceps Cable Curl

97.2% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
  2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  3. Slowly begin to bring the curl bar back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.
Cable Hammer Curls - Rope Attachment

6. Cable Hammer Curls - Rope Attachment

96% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  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.
Cable Reverse Curl

7. Cable Reverse Curl

96% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  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.
Cable Hammer Curl (with Rope)

8. Cable Hammer Curl (with Rope)

94.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Cable Standing Inner Curl

9. Cable Standing Inner Curl

90.2% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Grasp the cable handle with an underhand grip, palms facing up.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
Standing One-Arm Cable Curl

10. Standing One-Arm Cable Curl

90.2% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
  2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
  3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
  4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Why You Might Need a Cable Close Grip Curl Alternative

You may substitute the cable close grip curl for several reasons: no access to a cable station, elbow or wrist irritation from cable routing, or a need for variety to overcome plateaus. Different tools change the tension curve; free weights create peak load at different joint angles while bands increase tension at end range. Choose an alternative that preserves elbow flexion and supination to keep biceps brachii activation high. For example, use a preacher curl to limit shoulder involvement, pin the upper arm to the pad and drive the movement with elbow flexion only to reduce compensatory shoulder torque and protect the joint.

How to Choose the Right Substitute

Decide based on equipment, joint tolerance, and desired biceps emphasis. If you lack cables, pick an EZ-bar close-grip curl to replicate the narrow grip and medial biceps stress; cue a slow 2-1-2 tempo and keep elbows tucked to emphasize the short head. If you feel wrist pain, use dumbbell neutral-grip concentration curls to allow natural forearm rotation and reduce wrist torque. For constant tension across range of motion, use a resistance band anchored low and maintain constant tension by avoiding full lockout. Prioritize range, supination, and elbow stability when selecting a substitute.

Frequently Asked Questions

What muscles does Cable Close Grip Curl work?

The exercise primarily targets the biceps brachii, emphasizing elbow flexion and forearm supination. Maintain a supinated grip and keep the elbow fixed by your side to increase biceps activation while minimizing brachialis compensation.

What is the best bodyweight alternative to Cable Close Grip Curl?

A close-grip chin-up is the top bodyweight substitute because it combines elbow flexion with forearm supination, loading the biceps through a full range. Cue a narrow underhand grip and lead with the elbows to maximize biceps recruitment and avoid excessive shoulder pull.

Can I build muscle without doing Cable Close Grip Curl?

Yes. You can build biceps size with many movements that produce progressive overload, such as EZ-bar close-grip curls, dumbbell concentration curls, and chin-ups. Focus on controlled eccentrics, full range of motion, and progressive loading while keeping elbows stable to ensure consistent biceps activation.

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