10 Best Lying Cable Curl Alternatives for Home and Gym

If you can’t perform the Lying Cable Curl, use exercises that preserve elbow-flexion isolation and constant tension. Try barbell preacher curls, incline dumbbell curls, resistance‑band supinated curls, spider curls, or concentration curls. Cue: pin the elbow, supinate on the concentric, and control the eccentric to load the biceps long and short heads.

Original Exercise: Lying Cable Curl

Lying Cable Curl
Primary Muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation
How to Perform Lying Cable Curl
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Lying Cable Curl Alternatives

Best Match
Cable Lying Bicep Curl

1. Cable Lying Bicep Curl

93% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  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.
Cable Two Arm Curl On Incline Bench

2. Cable Two Arm Curl On Incline Bench

93% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Lying Close-grip Curl

3. Cable Lying Close-grip Curl

93% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  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, curl the bar towards your chest by contracting your biceps.
Cable One Arm Preacher Curl

4. Cable One Arm Preacher Curl

92% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Adjust the cable machine so that the preacher curl pad is at chest height.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
  4. Keep your back straight and your core engaged.
  5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
Cable Concentration Curl

5. Cable Concentration Curl

92% 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.
Cable Standing Inner Curl

6. Cable Standing Inner Curl

91.2% Match
Biceps Cable Beginner Isolation
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, palms facing up.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.
Cable Seated One Arm Concentration Curl

7. Cable Seated One Arm Concentration Curl

90.7% 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.
Cable One Arm Curl

8. Cable One Arm Curl

89.1% 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 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.
Bodyweight Side Lying Biceps Curl

9. Bodyweight Side Lying Biceps Curl

87.7% Match
Biceps Body-weight Beginner Isolation
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.
Cable One Arm Reverse Preacher Curl

10. Cable One Arm Reverse Preacher Curl

87.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Adjust the cable machine so that the pulley is at the lowest position.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad.
  4. Keep your back straight and your core engaged throughout the exercise.
  5. Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.

Why You Might Need a Lying Cable Curl Alternative

You may substitute the Lying Cable Curl for several reasons: no cable machine, shoulder or neck pain from the lying position, or a need for simpler loading progressions. Some lifters prefer a more vertical upper‑arm alignment to bias the long head via incline curls, while others need single‑joint isolation that concentration curls provide. Use the cue “elbow pinned, minimal shoulder motion” to preserve pure elbow flexion and keep biceps activation high. If you feel excessive forearm or shoulder recruitment, switch to a supinated grip and slower eccentrics to refocus tension on the biceps.

How to Choose the Right Substitute

Select a substitute based on equipment, desired muscle emphasis, and joint comfort. For long‑head bias pick incline dumbbell curls and lean back while letting the arm hang; cue: avoid shoulder extension. For strict isolation choose preacher or concentration curls; cue: anchor the elbow against the pad to prevent cheating. Use resistance bands when you need constant tension and lighter load progression; cue: maintain soft shoulders and full wrist supination to maximize biceps peak contraction. Check that the chosen movement limits shoulder involvement and allows progressive overload.

Frequently Asked Questions

What muscles does Lying Cable Curl work?

Lying Cable Curl isolates the biceps brachii, emphasizing elbow flexion and forearm supination. The lying angle reduces shoulder involvement and increases long‑head stretch when the arm is extended.

What is the best bodyweight alternative to Lying Cable Curl?

A close underhand inverted row with an elevated feet position shifts emphasis toward elbow flexion and biceps work. Cue: keep the body rigid, pull with the elbows and supinate the wrists at the top to increase biceps activation.

Can I build muscle without doing Lying Cable Curl?

Yes. You can build biceps size with any exercise that provides progressive overload and full range elbow flexion, such as preacher curls, incline dumbbell curls, and weighted chin‑ups. Focus on controlled eccentrics, full supination, and incremental load increases to stimulate hypertrophy.

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