10 Best Cable Lying Close-grip Curl Alternatives for Elbow Pain

Ranked Cable Lying Close-grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Lying Close-grip 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Lying Bicep Curl

   99% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Attach a straight bar to a low pulley cable machine.
   2. Lie face up on a flat bench with your feet flat on the ground.
   3. Grasp the bar with an underhand grip, hands shoulder-width apart.
   4. Extend your arms fully, keeping your elbows close to your sides.
   5. Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
   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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
2. Play demonstration

   Progression

   2. Cable Two Arm Curl On Incline Bench

   99% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on an incline bench with your back against the pad and your feet flat on the ground.
   2. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Inhale and 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.

   Why this matches

   • Movement: curl, the same as the Cable Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
3. 

   3. Lying Cable Curl

   93% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want to work the biceps one side at a time.

   How to perform this exercise

   1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
   2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
   3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
   4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
   5. After a second squeeze at the top of the movement, slowly return to the starting position.
   6. 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 Cable Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
4. Play demonstration

   4. Cable Preacher Curl

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Adjust the cable machine so that the preacher curl pad is at chest height.
   2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
   3. Keep your back straight and your elbows tucked in at your sides.
   4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
   5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
   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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: seated, not lying on your back
5. Play demonstration

   5. Cable Seated Curl

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a cable machine with your feet flat on the ground and your back straight.
   2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, 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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: seated, not lying on your back
6. 

   6. High Cable Curls

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   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.

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

   Why this matches

   • Movement: curl, the same as the Cable Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: standing, not lying on your back
7. 

   Progression

   7. Overhead Cable Curl

   92% 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.
   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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: standing, not lying on your back
8. Play demonstration

   8. Cable Curl

   91% 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.
   6. Inhale and slowly lower the cable attachment back to the starting position.
   7. 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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: standing, not lying on your back
9. Play demonstration

   Progression

   9. Cable Drag Curl

   91% 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.
   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 Lying Close-grip Curl
   • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
   • Equipment: a cable, the same as the Cable Lying Close-grip Curl
   • Body position: standing, not lying on your back
10. 

    10. Standing Biceps Cable Curl

    91% 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.

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

    Why this matches

    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: standing, not lying on your back