10 Best Cable Squatting Curl Alternatives for Limited Equipment

Ranked 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. 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

   

   1. Standing Biceps Cable Curl

   82% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It still works the biceps, through a different movement.

   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

   • 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. Play demonstration

   2. Cable Curl

   82% 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

   • 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
3. Play demonstration

   3. Cable Drag Curl

   82% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by 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

   • 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
4. Play demonstration

   4. Cable Overhead Curl

   82% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a high pulley cable machine.
   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 curl the bar down towards your forehead, keeping your upper arms stationary.
   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.

   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
5. 

   5. High Cable Curls

   81% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
   2. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
   3. Slowly bring back the arms to the starting position.
   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
6. Play demonstration

   6. Dumbbell Biceps Curl Squat

   81% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   7. Cable Close Grip Curl

   79% 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 of the movement, 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

   • 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
8. Play demonstration

   8. Cable Hammer Curl (With Rope)

   79% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
   2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the cable rope 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

   • 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
9. Play demonstration

   9. Cable Pulldown Bicep Curl

   79% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   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.

   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: seated, not standing
   • Balance: easier to stay steady on than the Cable Squatting Curl
10. 

    10. Lying Close-grip Bar Curl On High Pulley

    78% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Place a flat bench in front of a high pulley or lat pulldown machine.
    2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
    3. Lie on your back with your head over the end of the bench.
    4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
    5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
    6. Return to starting position slowly.
    7. 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: lying on your back, not standing