10 Best Cable Seated Overhead Curl Alternatives for Limited Equipment

Ranked Cable Seated Overhead Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Seated Overhead 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

   Play demonstration

   1. Cable Preacher Curl

   99% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier 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 Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
2. Play demonstration

   2. Cable Seated Curl

   99% 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

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

   3. Cable Overhead Curl On Exercise Ball

   97% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want to work the biceps with more balance to manage.

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

   4. Cable Rope Hammer Preacher Curl

   95% 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

   • Movement: curl, the same as the Cable Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
5. Play demonstration

   5. Cable Reverse Preacher Curl

   94% 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

   • Movement: curl, the same as the Cable Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
   • Balance: easier to stay steady on than the Cable Seated Overhead Curl
6. Play demonstration

   6. Cable Seated One Arm Concentration Curl

   93% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier single-arm version that still works the biceps.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the floor and your back straight.
   2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
   3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Slowly lower the cable handle back to the starting position while inhaling.
   6. 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 Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
7. Play demonstration

   7. Cable Concentration Curl

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the biceps one side at a time.

   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 Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
8. Play demonstration

   8. Cable One Arm Preacher Curl

   92% 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. 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.

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

   Why this matches

   • Movement: curl, the same as the Cable Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: seated, the same as the Cable Seated Overhead Curl
9. 

   9. Standing Biceps Cable Curl

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
   2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
   3. Slowly begin to bring the curl bar back to starting position as your breathe in.
   4. 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 Seated Overhead Curl
   • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
   • Equipment: a cable, the same as the Cable Seated Overhead Curl
   • Body position: standing, not seated
10. Play demonstration

    10. Cable Curl

    91% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Grasp the cable attachment with an underhand grip, palms facing up.
    3. Keep your elbows close to your sides and your upper arms stationary.
    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.
    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 Seated Overhead Curl
    • Primary muscle: biceps, the same as the Cable Seated Overhead Curl
    • Equipment: a cable, the same as the Cable Seated Overhead Curl
    • Body position: standing, not seated