10 Best Cable Standing Inner Curl Alternatives for Home & Gym

Ranked Cable Standing Inner Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Inner 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Standing One-arm Cable Curl

   99% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
   2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
   3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
   4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms while performing this exercise.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
2. Play demonstration

   2. Cable One Arm Curl

   98% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handle with an underhand grip, palm facing up.
   3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
   4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
   • Balance: harder to stay steady on than the Cable Standing Inner Curl
3. Play demonstration

   Progression

   3. Cable Reverse One Arm Curl

   96% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Grasp the cable handle with an underhand grip, palm facing down.
   3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
   4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
4. 

   4. Standing Biceps Cable Curl

   93% 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 Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
5. 

   5. High Cable Curls

   92% 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

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
6. 

   Progression

   6. Overhead Cable Curl

   92% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
   2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
   3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
   4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
   5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
   6. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
7. Play demonstration

   7. Cable Curl

   92% 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 Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
8. Play demonstration

   Progression

   8. Cable Drag Curl

   92% 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

   • Movement: curl, the same as the Cable Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: standing, the same as the Cable Standing Inner Curl
9. Play demonstration

   9. Cable Seated One Arm Concentration Curl

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   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 Standing Inner Curl
   • Primary muscle: biceps, the same as the Cable Standing Inner Curl
   • Equipment: a cable, the same as the Cable Standing Inner Curl
   • Body position: seated, not standing
10. Play demonstration

    10. Cable Concentration Curl

    91% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    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 Standing Inner Curl
    • Primary muscle: biceps, the same as the Cable Standing Inner Curl
    • Equipment: a cable, the same as the Cable Standing Inner Curl
    • Body position: seated, not standing