10 Best Cable Pulldown Bicep Curl Alternatives for Limited Equipment

Ranked Cable Pulldown Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Pulldown Bicep 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

   

   1. Lying Close-grip Bar Curl On High Pulley

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, done lying on your back instead.

   How to perform this exercise

   1. Place a flat bench in front of a high pulley or lat pulldown machine.
   2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
   3. Lie on your back with your head over the end of the bench.
   4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
   5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
   6. Return to starting position slowly.
   7. 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 Pulldown Bicep Curl
   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: lying on your back, not seated
2. 

   2. Machine Bicep Curl

   88% match

   • Biceps
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the biceps.

   How to perform this exercise

   1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
   2. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
   3. Pause at the top of the movement, and then slowly return the weight to the starting position.
   4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

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

   Why this matches

   • Movement: curl, the same as the Cable Pulldown Bicep Curl
   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
3. 

   3. Machine Preacher Curls

   88% match

   • Biceps
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit down on the Preacher Curl Machine and select the weight.
   2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
   3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
   4. Lower the handles slowly back to the starting position as you inhale.
   5. 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 Pulldown Bicep Curl
   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
4. Play demonstration

   4. Cable Preacher Curl

   84% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It still works the biceps, through a different movement.

   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

   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
5. Play demonstration

   5. Cable Seated Curl

   84% 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

   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
6. Play demonstration

   6. Cable Seated Overhead Curl

   84% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench facing the cable machine with your feet flat on the ground.
   2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Keep your upper arms stationary and your elbows close to your sides.
   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, fully extending your arms.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
7. Play demonstration

   7. Cable Overhead Curl On Exercise Ball

   81% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball and hold the cable handle with an underhand grip.
   2. Extend your arms fully overhead, keeping your elbows close to your ears.
   3. Slowly curl the cable down towards your forehead, keeping your upper arms stationary.
   4. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
   • Balance: harder to stay steady on than the Cable Pulldown Bicep Curl
8. Play demonstration

   8. Cable Rope Hammer Preacher Curl

   80% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope attachment to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope with a neutral grip (palms facing each other).
   4. Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.
   5. Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Inhale and slowly lower the rope back to the starting position.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
   • Body position: seated, the same as the Cable Pulldown Bicep Curl
9. Play demonstration

   9. Smith Machine Bicep Curl

   80% match

   • Biceps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the height of the smith machine bar to be at waist level.
   2. Stand facing the smith machine with your feet shoulder-width apart.
   3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
   4. Keep your elbows close to your sides and your upper arms stationary.
   5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
   6. Pause for a moment at the top of the movement, squeezing your biceps.
   7. Inhale and slowly lower the bar back down to the starting position.
   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 Pulldown Bicep Curl
   • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
   • Equipment: a machine, not a cable
   • Body position: standing, not seated
10. Play demonstration

    10. Cable Reverse Preacher Curl

    80% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    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, with your palms facing down and your elbows fully extended.
    3. Grab the cable handles with an underhand grip, shoulder-width apart.
    4. Keeping your upper arms stationary, exhale and curl the handles 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 handles back to the starting position, fully extending your elbows.
    7. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
    • Equipment: a cable, the same as the Cable Pulldown Bicep Curl
    • Body position: seated, the same as the Cable Pulldown Bicep Curl