10 Best Lever Bicep Curl Alternatives for Limited Equipment

The 10 Best Lever Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lever Bicep Curl 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.

1. Play demonstration

   1. Lever Preacher Curl

   99% match

   Biceps · Beginner · Isolation

   It uses the same equipment and still works the biceps.

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Place your upper arms on the pad and grip the handles with an underhand grip.
   3. Keep your back straight and your elbows positioned on the pad.
   4. Exhale and curl your forearms towards your upper arms, contracting your biceps.
   5. Pause for a moment at the top of the movement, squeezing your biceps.
   6. Inhale and slowly lower the handles 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 Lever Bicep Curl
   • Primary muscle: biceps, the same as the Lever Bicep Curl
   • Equipment: a machine, the same as the Lever Bicep Curl
   • Body position: seated, the same as the Lever Bicep Curl
2. Play demonstration

   2. Resistance Band Seated Biceps Curl

   89% match

   Biceps · Beginner · Isolation

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

   • Band

   How to perform it

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the resistance band back to the starting position.
   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 Lever Bicep Curl
   • Primary muscle: biceps, the same as the Lever Bicep Curl
   • Equipment: a band, not a machine
   • Body position: seated, the same as the Lever Bicep Curl
3. 

   3. Barbell Curls Lying Against An Incline

   89% match

   Biceps · Intermediate · Isolation

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

   • Barbell

   How to perform it

   1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
   2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
   3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
   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 Lever Bicep Curl
   • Primary muscle: biceps, the same as the Lever Bicep Curl
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Bicep Curl

4. 4. Barbell Lying Preacher Curl

   89% match

   Biceps · Beginner · Isolation

5. 5. Barbell Preacher Curl

   89% match

   Biceps · Beginner · Isolation

6. Play demonstration

   6. Cable Preacher Curl

   89% match

   Biceps · Beginner · Isolation

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

   • Cable

   How to perform it

   1. Adjust the cable machine so that the preacher curl pad is at chest height.
   2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
   3. Keep your back straight and your elbows tucked in at your sides.
   4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
   5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
   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 Lever Bicep Curl
   • Primary muscle: biceps, the same as the Lever Bicep Curl
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever Bicep Curl

7. 7. Cable Seated Curl

   89% match

   Biceps · Beginner · Isolation

8. 8. Dumbbell Seated Bicep Curl

   89% match

   Biceps · Beginner · Isolation

9. 9. Dumbbell Seated Curl

   89% match

   Biceps · Beginner · Isolation

10. 10. Dumbbell Seated Inner Biceps Curl

    89% match

    Biceps · Beginner · Isolation