10 Best Cable Seated Overhead Curl Alternatives for Limited Equipment

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Cable Preacher Curl

   99% match

   Biceps · Beginner · Isolation

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

   • Cable

   How to perform it

   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. 2. Cable Seated Curl

   99% match

   Biceps · Beginner · Isolation

3. Play demonstration

   3. Cable Overhead Curl On Exercise Ball

   97% match

   Biceps · Intermediate · Isolation

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

   • Cable

   How to perform it

   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. 4. Cable Rope Hammer Preacher Curl

   95% match

   Biceps · Beginner · Isolation

5. 5. Cable Reverse Preacher Curl

   94% match

   Biceps · Beginner · Isolation

6. Play demonstration

   6. Cable Seated One Arm Concentration Curl

   93% match

   Biceps · Beginner · Isolation

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

   • Cable

   How to perform it

   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 · Beginner · Isolation

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

   • Cable

   How to perform it

   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. 8. Cable One Arm Preacher Curl

   92% match

   Biceps · Beginner · Isolation

9. 9. Standing Biceps Cable Curl

   91% match

   Biceps · Beginner · Isolation

10. 10. Cable Curl

    91% match

    Biceps · Beginner · Isolation