10 Best Cable Curl Alternatives for Home and Gym Use

The 10 Best Cable Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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

   99% match

   Biceps · Beginner · Isolation

   It uses the same equipment and still works the biceps.

   • 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 Curl
   • Primary muscle: biceps, the same as the Cable Curl
   • Equipment: a cable, the same as the Cable Curl
   • Body position: standing, the same as the Cable Curl
2. Play demonstration

   Progression

   2. Cable Drag Curl

   99% match

   Biceps · Intermediate · Isolation

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

   • Cable

   How to perform it

   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.
   6. 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 Curl
   • Primary muscle: biceps, the same as the Cable Curl
   • Equipment: a cable, the same as the Cable Curl
   • Body position: standing, the same as the Cable Curl

3. Progression

   3. Cable Overhead Curl

   99% match

   Biceps · Intermediate · Isolation

4. 4. Standing Biceps Cable Curl

   99% match

   Biceps · Beginner · Isolation

5. Play demonstration

   5. Cable Close Grip Curl

   97% match

   Biceps · Beginner · Isolation

   The same equipment, taken with a close 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 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.

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

   Why this matches

   • Movement: curl, the same as the Cable Curl
   • Primary muscle: biceps, the same as the Cable Curl
   • Equipment: a cable, the same as the Cable Curl
   • Body position: standing, the same as the Cable Curl
6. 

   6. Cable Hammer Curls - Rope Attachment

   95% 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 Curl
   • Primary muscle: biceps, the same as the Cable Curl
   • Equipment: a cable, the same as the Cable Curl
   • Body position: standing, the same as the Cable Curl
7. Play demonstration

   7. Cable Reverse Curl

   95% 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 Curl
   • Primary muscle: biceps, the same as the Cable Curl
   • Equipment: a cable, the same as the Cable Curl
   • Body position: standing, the same as the Cable Curl

8. 8. Cable Hammer Curl (With Rope)

   94% match

   Biceps · Beginner · Isolation

9. 9. Cable Standing Inner Curl

   92% match

   Biceps · Beginner · Isolation

10. 10. Standing One-arm Cable Curl

    92% match

    Biceps · Beginner · Isolation