10 Best Cable One Arm Reverse Preacher Curl Alternatives for Rehab

The Cable One Arm Reverse 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 Reverse Preacher Curl

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

Secondary muscles: Forearms

How to perform Cable One Arm Reverse Preacher Curl
  1. Adjust the cable machine so that the pulley is at the lowest position.
  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 bench pad.
  4. Keep your back straight and your core engaged throughout the exercise.
  5. Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.
  6. Pause for a moment at the top of the movement, squeezing your bicep.
  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 Reverse Preacher Curl Alternatives

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

    85% 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 Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Reverse Preacher Curl
    • Equipment: bodyweight only, not a cable
    • Body position: seated, the same as the Cable One Arm Reverse Preacher Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    75% 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 Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Cable One Arm Reverse Preacher Curl
    • Equipment: bodyweight only, not a cable
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. 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 Reverse Preacher Curl
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    4. Bodyweight Standing Close-grip One Arm Row

    33% 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 Reverse Preacher Curl
  5. One Arm Towel RowPlay demonstration

    5. One Arm Towel Row

    33% 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 Reverse 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 Reverse Preacher Curl
  7. ElevatorPlay demonstration

    7. Elevator

    32% 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, not seated
    • Balance: harder to stay steady on than the Cable One Arm Reverse Preacher Curl
  8. Inverted RowPlay demonstration

    8. Inverted Row

    32% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. 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: hanging, not seated
    • Balance: harder to stay steady on than the Cable One Arm Reverse Preacher Curl
  9. Inverted Row Bent KneesPlay demonstration

    9. Inverted Row Bent Knees

    32% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down 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: upper back, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable One Arm Reverse Preacher Curl
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    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 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 Reverse Preacher Curl

Why You Might Need a Cable One Arm Reverse Preacher Curl Alternative

You might substitute the Cable One Arm Reverse Preacher Curl because of equipment limits, wrist or elbow pain, or a need for different loading patterns. The preacher pad isolates the elbow and reduces shoulder involvement; removing it alters stabilization demands and muscle recruitment. For wrist discomfort, switch to a neutral-grip hammer curl to shift load from wrist extensors to the brachialis. If you lack a cable machine, a single-arm dumbbell reverse preacher or band reverse curl preserves the pronated-grip bias that targets brachioradialis and brachialis while allowing progressive overload with safer joint angles.

How to Choose the Right Cable One Arm Reverse Preacher Curl Substitute

Choose a substitute based on equipment, target muscle emphasis, and joint tolerance. If you want to keep pronation-driven brachialis work, pick a pronated or neutral grip (reverse or hammer) and keep the elbow fixed on a pad to limit shoulder torque. If wrist pain limits pronation, use a neutral-grip hammer curl to maintain elbow-flexor activation while reducing wrist extension. For progression, favor options that let you increase load or reps (dumbbells, loaded bands, cables). Cue: maintain a rigid elbow position, lift through the forearm, and use slow eccentrics to maximize hypertrophic tension.

Cable One Arm Reverse Preacher Curl FAQ

What muscles does Cable One Arm Reverse Preacher Curl work?

The movement targets the brachialis and brachioradialis more than a traditional supinated curl, while still loading the biceps brachii. Using a pronated grip increases brachioradialis activation and reduces biceps long-head contribution because the forearm is rotated away from supination.

What is the best bodyweight alternative to Cable One Arm Reverse Preacher Curl?

A reverse-grip inverted row is an effective bodyweight substitute, set a bar at waist height, use a pronated grip, and pull your chest to the bar. Cue: keep your body rigid and elbows driving back to emphasize brachialis and brachioradialis during the concentric phase.

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