9 Best Cable One Arm Preacher Curl Alternatives for Limited Equipment

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

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

Original Exercise: Cable One Arm Preacher Curl

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

Secondary muscles: Forearms

How to perform Cable One Arm Preacher Curl
  1. Adjust the cable machine so that the preacher curl pad is at chest height.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
  4. Keep your back straight and your core engaged.
  5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
  6. Pause for a moment at the top of the movement, squeezing your biceps.
  7. Slowly lower the cable handle back to the starting position.
  8. Repeat for the desired number of repetitions.
  9. Switch arms and repeat the exercise.
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Ranked Cable One Arm Preacher Curl Alternatives

9 substitutes, ranked by how closely each one matches the Cable One Arm Preacher 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
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    89% 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. 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 Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: bodyweight only, not a cable
    • Body position: seated, the same as the Cable One Arm Preacher Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    80% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    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 Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Preacher Curl
    • Equipment: bodyweight only, not a cable
  3. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    3. Bodyweight Standing Close-grip One Arm Row

    34% 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, not seated
    • Balance: harder to stay steady on than the Cable One Arm Preacher Curl
  4. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    4. Bodyweight Kneeling Triceps Extension

    34% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms 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: triceps, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Cable One Arm Preacher Curl
  5. One Arm Towel RowPlay demonstration

    5. One Arm Towel Row

    32% 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, not seated
    • Balance: harder to stay steady on than the Cable One Arm Preacher Curl
  6. Bodyweight Standing One Arm RowPlay demonstration

    6. Bodyweight Standing One Arm Row

    32% 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, not seated
    • Balance: harder to stay steady on than the Cable One Arm Preacher Curl
  7. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    7. Bodyweight Standing One Arm Row (With Towel)

    31% 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, not seated
    • Balance: harder to stay steady on than the Cable One Arm Preacher Curl
  8. HyperextensionPlay demonstration

    8. Hyperextension

    30% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated
  9. Hyperextension (On Bench)Play demonstration

    9. Hyperextension (On Bench)

    30% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated

Why You Might Need a Cable One Arm Preacher Curl Alternative

You might substitute this movement because of elbow pain, lack of a cable machine or preacher pad, or simply to vary stimulus. The preacher position shortens the shoulder, shifting emphasis toward the biceps short head and brachialis; cables add constant tension through the range. If you feel tendon irritation, reduce ROM and perform strict negatives, or swap to a neutral-grip dumbbell curl to reduce supination stress. If the cable is unavailable, select a free-weight or bodyweight option that keeps the elbow fixed and maintains time under tension to preserve similar muscle activation.

How to Choose the Right Cable One Arm Preacher Curl Substitute

Pick a substitute based on equipment, unilateral vs bilateral needs, and the desired biceps insertion emphasis. For short-head focus, use a preacher-style pad or incline with elbow slightly forward; for long-head emphasis, use incline curls with the arm starting behind the torso. Consider tension curve: cables provide constant load, so choose dumbbell or band variations and cue a slow eccentric (2-3 seconds) to match that stimulus. If you have elbow pain, select a neutral-grip or lighter load and keep the forearm vertical at peak contraction to limit shear on the joint.

Cable One Arm Preacher Curl FAQ

What muscles does Cable One Arm Preacher Curl work?

The exercise primarily targets the biceps brachii (short and long heads) and secondarily the brachialis and brachioradialis. With the elbow anchored on the pad, torque concentrates on the biceps; cables maintain constant tension, increasing time under load through the range.

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