10 Best Cable Two Arm Curl On Incline Bench Alternatives for Limited Equipment

The Cable Two Arm Curl On Incline Bench is done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Lying Bicep Curl, the Cable Lying Close-grip Curl and the Lying Cable Curl.

Cable Two Arm Curl On Incline BenchWatch the Cable Two Arm Curl On Incline Bench

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Two Arm Curl On Incline Bench

The steps for the Cable Two Arm Curl On Incline Bench itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Cable · Intermediate · Isolation

  1. Sit on an incline bench with your back against the pad and your feet flat on the ground.
  2. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

The 10 Best Cable Two Arm Curl On Incline Bench Alternatives

10 substitutes, ranked by how closely each one matches the Cable Two Arm Curl On Incline Bench 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Lying Bicep CurlPlay demonstration

    1. Cable Lying Bicep 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. Attach a straight bar to a low pulley cable machine.
    2. Lie face up on a flat bench with your feet flat on the ground.
    3. Grasp the bar with an underhand grip, hands shoulder-width apart.
    4. Extend your arms fully, keeping your elbows close to your sides.
    5. Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
    6. Pause for a moment at the top, 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
    • Movement: curl, the same as the Cable Two Arm Curl On Incline Bench
    • Primary muscle: biceps, the same as the Cable Two Arm Curl On Incline Bench
    • Equipment: a cable, the same as the Cable Two Arm Curl On Incline Bench
    • Body position: lying on your back, the same as the Cable Two Arm Curl On Incline Bench
  3. Lying Cable Curl

    3. Lying Cable Curl

    93% 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. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
    2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
    3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
    4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
    5. After a second squeeze at the top of the movement, slowly return to the starting position.
    6. Repeat for the recommended amount 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 Two Arm Curl On Incline Bench
    • Primary muscle: biceps, the same as the Cable Two Arm Curl On Incline Bench
    • Equipment: a cable, the same as the Cable Two Arm Curl On Incline Bench
    • Body position: lying on your back, the same as the Cable Two Arm Curl On Incline Bench
  7. Overhead Cable Curl

    7. Overhead Cable Curl

    92% match

    Biceps · Intermediate · Isolation

    The same equipment, done standing instead.

    • Cable
    How to perform it
    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 Two Arm Curl On Incline Bench
    • Primary muscle: biceps, the same as the Cable Two Arm Curl On Incline Bench
    • Equipment: a cable, the same as the Cable Two Arm Curl On Incline Bench
    • Body position: standing, not lying on your back

Cable Two Arm Curl On Incline Bench FAQ

What muscles does Cable Two Arm Curl On Incline Bench work?

It primarily targets the biceps brachii (long and short heads) with secondary load on the brachialis and brachioradialis. The incline position places the shoulder into extension, pre‑stretching the long head and increasing its contribution when you flex the elbow and supinate the forearm.

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