10 Best Cable Squatting Curl Alternatives for Limited Equipment

The 10 Best Cable Squatting Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Squatting 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. 

   1. Standing Biceps Cable Curl

   82% match

   Biceps · Beginner · Isolation

   It still works the biceps, through a different movement.

   • Cable

   How to perform it

   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

   • Primary muscle: biceps, the same as the Cable Squatting Curl
   • Equipment: a cable, the same as the Cable Squatting Curl
   • Body position: standing, the same as the Cable Squatting Curl
   • Balance: easier to stay steady on than the Cable Squatting Curl

2. 2. Cable Curl

   82% match

   Biceps · Beginner · Isolation

3. 3. Cable Drag Curl

   82% match

   Biceps · Intermediate · Isolation

4. 4. Cable Overhead Curl

   82% match

   Biceps · Intermediate · Isolation

5. 5. High Cable Curls

   81% match

   Biceps · Beginner · Isolation

6. Play demonstration

   6. Dumbbell Biceps Curl Squat

   81% match

   Biceps · Intermediate · Compound

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

   • Dumbbell

   How to perform it

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
   2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
   3. Pause for a moment at the top, squeezing your biceps.
   4. Inhale and slowly lower the dumbbells 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

   • Movement: curl, the same as the Cable Squatting Curl
   • Primary muscle: biceps, the same as the Cable Squatting Curl
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Squatting Curl

7. 7. Cable Close Grip Curl

   79% match

   Biceps · Beginner · Isolation

8. 8. Cable Hammer Curl (With Rope)

   79% match

   Biceps · Beginner · Isolation

9. 9. Cable Pulldown Bicep Curl

   79% match

   Biceps · Beginner · Isolation

10. 10. Lying Close-grip Bar Curl On High Pulley

    78% match

    Biceps · Beginner · Isolation