10 Best Cable One Arm Curl Alternatives for Limited Equipment

Ranked Cable One Arm Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm 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 Standing Inner Curl

   98% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want to work the biceps with less balance to manage.

   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.
   6. Inhale and slowly lower the cable handle 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

   • Movement: curl, the same as the Cable One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
2. 

   2. Standing One-arm Cable Curl

   98% 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.
   6. Switch arms while performing this exercise.

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

   Why this matches

   • Movement: curl, the same as the Cable One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
3. Play demonstration

   Progression

   3. Cable Reverse One Arm Curl

   94% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

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

   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, palm facing down.
   3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
   4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   5. Repeat for the desired number 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 One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
4. 

   4. 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 One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
5. Play demonstration

   5. 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 One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
6. Play demonstration

   Progression

   6. 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 One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
7. Play demonstration

   Progression

   7. Cable Overhead Curl

   91% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   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.
   5. Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
   6. Pause for a moment at the bottom of the movement, squeezing your biceps.
   7. Inhale and slowly return the bar 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 One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
8. Play demonstration

   8. Cable Seated One Arm Concentration Curl

   90% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the floor and your back straight.
   2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
   3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Slowly lower the cable handle back to the starting position while inhaling.
   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

   • Movement: curl, the same as the Cable One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Cable One Arm Curl
9. 

   9. High Cable Curls

   90% 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.

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

   Why this matches

   • Movement: curl, the same as the Cable One Arm Curl
   • Primary muscle: biceps, the same as the Cable One Arm Curl
   • Equipment: a cable, the same as the Cable One Arm Curl
   • Body position: standing, the same as the Cable One Arm Curl
   • Balance: easier to stay steady on than the Cable One Arm Curl
10. Play demonstration

    10. Band One Arm Overhead Biceps Curl

    90% match

    • Biceps
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and place one end of the band under your foot.
    2. Hold the other end of the band with your arm fully extended overhead, palm facing forward.
    3. Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
    4. Pause for a moment at the top, then slowly lower your forearm 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

    • Movement: curl, the same as the Cable One Arm Curl
    • Primary muscle: biceps, the same as the Cable One Arm Curl
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable One Arm Curl