10 Best Cable One Arm Curl Alternatives for Limited Equipment

The Cable One Arm Curl is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Side Lying Biceps Curl and the Biceps Leg Concentration Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable One Arm Curl

Cable One Arm CurlPlay demonstration
Primary muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cable One Arm Curl
  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable handle with an underhand grip, palm facing up.
  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.
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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.

  1. Best match
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    81% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not a cable
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    80% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not a cable
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable One Arm Curl
  3. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    3. Bodyweight Standing Close-grip One Arm Row

    45% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
    • Balance: harder to stay steady on than the Cable One Arm Curl
  4. One Arm Towel RowPlay demonstration

    4. One Arm Towel Row

    43% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
    • Balance: harder to stay steady on than the Cable One Arm Curl
  5. Bodyweight Standing One Arm RowPlay demonstration

    5. Bodyweight Standing One Arm Row

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
    • Balance: harder to stay steady on than the Cable One Arm Curl
  6. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    6. Bodyweight Standing One Arm Row (With Towel)

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
    • Balance: harder to stay steady on than the Cable One Arm Curl
  7. Bodyweight Standing Close-grip RowPlay demonstration

    7. Bodyweight Standing Close-grip Row

    39% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
  8. ElevatorPlay demonstration

    8. Elevator

    38% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
  9. Bodyweight Standing RowPlay demonstration

    9. Bodyweight Standing Row

    37% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
  10. Bodyweight Standing Row (With Towel)Play demonstration

    10. Bodyweight Standing Row (With Towel)

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Curl
    • Balance: harder to stay steady on than the Cable One Arm Curl

Why You Might Need a Cable One Arm Curl Alternative

You may substitute the Cable One Arm Curl for several reasons: lack of a cable station, elbow or shoulder irritation, travel, or the need for different loading patterns. Cables produce constant tension and a forward line of pull; dumbbells and bands change torque and muscle activation, shifting emphasis between the biceps long head, short head, and brachialis. Substitutes let you manage joint pain by adjusting grip, elbow position, and range of motion. Use unilateral dumbbell work to correct strength imbalances, or a preacher variation to reduce shoulder involvement and isolate elbow flexion. Cue: control the eccentric to maximize muscle tension and limit tendon stress.

Cable One Arm Curl FAQ

What muscles does Cable One Arm Curl work?

The Cable One Arm Curl primarily targets the biceps brachii (both long and short heads) and the brachialis, with secondary activation of the brachioradialis and supinator. The movement combines elbow flexion and forearm supination, so fully supinating the wrist increases biceps brachii recruitment.

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