10 Best High Cable Curls Alternatives for Limited Equipment

High Cable Curls are done standing with a cable machine. Ranked closest by our scoring: the Cable Curl, the Standing Biceps Cable Curl and the Cable Close Grip Curl. Two harder versions, the Overhead Cable Curl and the Cable Drag Curl, are listed below as progressions rather than swaps.

High Cable Curls

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

How to Do High Cable Curls

The steps for High Cable Curls themselves, so you can judge how close each substitute below really is.

Biceps · Cable · Beginner · Isolation

  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.

The 10 Best High Cable Curls Alternatives

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

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

  1. Cable CurlPlay demonstration

    1. Cable Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Cable
    How to perform it
    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 High Cable Curls
    • Primary muscle: biceps, the same as High Cable Curls
    • Equipment: a cable, the same as High Cable Curls
    • Body position: standing, the same as High Cable Curls
  2. Overhead Cable Curl

    Progression

    2. Overhead Cable Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • 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 High Cable Curls
    • Primary muscle: biceps, the same as High Cable Curls
    • Equipment: a cable, the same as High Cable Curls
    • Body position: standing, the same as High Cable Curls
  5. Cable Close Grip CurlPlay demonstration

    5. Cable Close Grip Curl

    98% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a close grip.

    • Cable
    How to perform it
    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
    • Movement: curl, the same as High Cable Curls
    • Primary muscle: biceps, the same as High Cable Curls
    • Equipment: a cable, the same as High Cable Curls
    • Body position: standing, the same as High Cable Curls
  6. Cable Hammer Curls - Rope Attachment

    6. Cable Hammer Curls - Rope Attachment

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a rope handle.

    • Cable
    How to perform it
    1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
    2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
    3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
    4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
    5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
    6. 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 High Cable Curls
    • Primary muscle: biceps, the same as High Cable Curls
    • Equipment: a cable, the same as High Cable Curls
    • Body position: standing, the same as High Cable Curls
  7. Cable Reverse CurlPlay demonstration

    7. Cable Reverse Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Cable
    How to perform it
    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, 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 High Cable Curls
    • Primary muscle: biceps, the same as High Cable Curls
    • Equipment: a cable, the same as High Cable Curls
    • Body position: standing, the same as High Cable Curls

Why You Might Need a High Cable Curls Alternative

You may need substitutes for equipment limits, tendon irritation, joint pain, or training goals that favor heavier loading or unilateral work. High cable curls create a downward pull that keeps tension through the arc and biases the biceps long head; that line of pull can irritate the distal biceps tendon or shoulder in some lifters. Dumbbells, bands, and bodyweight options let you alter shoulder angle, reduce shear at the elbow, or increase mechanical tension with heavier loads. Choose a substitute that preserves elbow fixation and supination to maintain biceps activation. Technique cue: keep the scapula depressed, lock the elbow position, and use a controlled 3-second eccentric to protect tissue while maximizing time under tension.

High Cable Curls FAQ

What muscles does High Cable Curls work?

High cable curls primarily target the biceps brachii (long and short heads) while also loading the brachialis and brachioradialis. Because the cable pulls from above, the long head often stays under consistent tension through the range; cue: keep elbows pinned and forearms supinated to maximize biceps recruitment.

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