10 Best Cable Squatting Curl Alternatives for Limited Equipment

The Cable Squatting Curl is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Side Lying Biceps Curl and the Biceps Leg Concentration Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Squatting Curl

Cable Squatting CurlPlay demonstration
Primary muscle
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Cable Squatting Curl
  1. Attach a cable handle to the lowest setting on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
  4. Lower your body into a squat position, keeping your back straight and knees behind your toes.
  5. As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
  6. Pause for a moment at the top of the curl, squeezing your biceps.
  7. Slowly lower the cable handle back to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.
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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
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    58% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, the same as the Cable Squatting Curl
    • Equipment: bodyweight only, not a cable
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    57% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, the same as the Cable Squatting Curl
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable Squatting Curl
  3. Bodyweight Squatting RowPlay demonstration

    3. Bodyweight Squatting Row

    46% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
  4. Squat To Overhead ReachPlay demonstration

    4. Squat To Overhead Reach

    45% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the quads rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
  5. Squat To Overhead Reach With TwistPlay demonstration

    5. Squat To Overhead Reach With Twist

    45% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
  6. Bodyweight Squatting Row (With Towel)Play demonstration

    6. Bodyweight Squatting Row (With Towel)

    44% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
    • Balance: harder to stay steady on than the Cable Squatting Curl
  7. Bodyweight Squat

    7. Bodyweight Squat

    42% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
    • Balance: easier to stay steady on than the Cable Squatting Curl
  8. Semi Squat JumpPlay demonstration

    8. Semi Squat Jump

    41% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
  9. Jump SquatPlay demonstration

    9. Jump Squat

    41% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
  10. Bodyweight Drop Jump SquatPlay demonstration

    10. Bodyweight Drop Jump Squat

    40% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Squatting Curl
    • Balance: harder to stay steady on than the Cable Squatting Curl

Cable Squatting Curl FAQ

What muscles does Cable Squatting Curl work?

Cable Squatting Curl primarily targets the biceps brachii (both long and short heads) and the brachialis. It also recruits the brachioradialis and wrist supinators; cue: keep the elbow fixed and supinate at the top to maximize biceps peak contraction.

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