10 Best Cable Pulldown Bicep Curl Alternatives for Limited Equipment

The Cable Pulldown Bicep Curl is done seated with a cable machine. Ranked closest by our scoring: the Biceps Leg Concentration Curl, the Bodyweight Side Lying Biceps Curl and the Biceps Pull-up.

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

Original Exercise: Cable Pulldown Bicep Curl

Cable Pulldown Bicep CurlPlay demonstration
Primary muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cable Pulldown Bicep Curl
  1. Attach a straight bar to the cable machine at the highest setting.
  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 slowly curl the bar down towards your thighs, keeping your wrists straight.
  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.
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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
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    67% 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
    • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
    • Equipment: bodyweight only, not a cable
    • Body position: seated, the same as the Cable Pulldown Bicep Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    57% 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
    • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
    • Equipment: bodyweight only, not a cable
  3. Biceps Pull-upPlay demonstration

    3. Biceps Pull-up

    46% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Pulldown Bicep Curl
  4. Biceps Narrow Pull-upsPlay demonstration

    4. Biceps Narrow Pull-ups

    42% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: biceps, the same as the Cable Pulldown Bicep Curl
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Pulldown Bicep Curl
  5. Reverse Grip Pull-upPlay demonstration

    5. Reverse Grip Pull-up

    38% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    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 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 Pulldown Bicep Curl
  6. Chin-upPlay demonstration

    6. Chin-up

    37% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down 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: hanging, not seated
    • Balance: harder to stay steady on than the Cable Pulldown Bicep Curl
  7. Gironda Sternum ChinPlay demonstration

    7. Gironda Sternum Chin

    36% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. 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 Pulldown Bicep Curl
  8. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    8. Bodyweight Kneeling Triceps Extension

    36% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    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 Pulldown Bicep Curl
  9. Rear Pull-upPlay demonstration

    9. Rear Pull-up

    34% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    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 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 Pulldown Bicep Curl
  10. Close Grip Chin-upPlay demonstration

    10. Close Grip Chin-up

    34% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your feet off the ground.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    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 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 Pulldown Bicep Curl

Why You Might Need a Cable Pulldown Bicep Curl Alternative

You might substitute the Cable Pulldown Bicep Curl because you lack a cable station, you travel, or the cable path irritates your shoulder or wrist. Substitutes let you maintain progressive overload and targeted elbow flexion without the pulley. Choose exercises that replicate the cable’s constant tension: use a controlled tempo, keep the elbow fixed at your side to isolate the biceps, and prefer supinated grips to emphasize the biceps long head and brachialis when needed.

Cable Pulldown Bicep Curl FAQ

What muscles does Cable Pulldown Bicep Curl work?

The exercise primarily targets the biceps brachii (long and short heads) and secondarily the brachialis and brachioradialis. It isolates elbow flexion with a supinated grip, producing high biceps activation while the torso remains stable to reduce shoulder contribution.

Can I build muscle without doing Cable Pulldown Bicep Curl?

Yes. You can build biceps mass with other loaded curls and progressive overload, barbell, dumbbell, or band variations work. Track load, use full range of motion, emphasize controlled eccentrics, and increase volume or intensity over time to stimulate hypertrophy.

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