10 Best Cable Reverse Preacher Curl Alternatives for Home or Gym

Ranked Cable Reverse Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Rope Hammer Preacher Curl

   95% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, taken with a rope handle.

   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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
2. Play demonstration

   Progression

   2. Cable Preacher Curl

   95% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
3. Play demonstration

   3. Cable Seated Curl

   95% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
4. Play demonstration

   Progression

   4. Cable Seated Overhead Curl

   94% 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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
   • Balance: harder to stay steady on than the Cable Reverse Preacher Curl
5. Play demonstration

   5. Cable One Arm Reverse Preacher Curl

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want to work the biceps one side at a time.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
6. Play demonstration

   Progression

   6. Cable Reverse Curl

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
   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 throughout the exercise.
   5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
   6. Pause for a moment at the top, squeezing your biceps.
   7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
   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 Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: standing, not seated
7. Play demonstration

   Progression

   7. Cable Overhead Curl On Exercise Ball

   91% 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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: a cable, the same as the Cable Reverse Preacher Curl
   • Body position: seated, the same as the Cable Reverse Preacher Curl
   • Balance: harder to stay steady on than the Cable Reverse Preacher Curl
8. 

   8. Reverse Barbell Preacher Curls

   89% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
   2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
   3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
   4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
   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 Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Cable Reverse Preacher Curl
9. Play demonstration

   9. EZ Barbell Reverse Grip Preacher Curl

   88% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell 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

   • Movement: curl, the same as the Cable Reverse Preacher Curl
   • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Cable Reverse Preacher Curl
   • Balance: harder to stay steady on than the Cable Reverse Preacher Curl
10. Play demonstration

    10. Cable Concentration Curl

    88% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
    2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
    3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
    4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Cable Reverse Preacher Curl
    • Primary muscle: biceps, the same as the Cable Reverse Preacher Curl
    • Equipment: a cable, the same as the Cable Reverse Preacher Curl
    • Body position: seated, the same as the Cable Reverse Preacher Curl