10 Best Lying Cable Curl Alternatives for Home and Gym

The 10 Best Lying Cable Curl Alternatives

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

1. Play demonstration

   1. Cable Lying Bicep Curl

   93% match

   Biceps · Beginner · Isolation

   It uses the same equipment and 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 Lying Cable Curl
   • Primary muscle: biceps, the same as the Lying Cable Curl
   • Equipment: a cable, the same as the Lying Cable Curl
   • Body position: lying on your back, the same as the Lying Cable Curl

2. 2. Cable Lying Close-grip Curl

   93% match

   Biceps · Beginner · Isolation

3. Play demonstration

   Progression

   3. Cable Two Arm Curl On Incline Bench

   93% match

   Biceps · Intermediate · Isolation

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

   • Cable

   How to perform it

   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.

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

   Why this matches

   • Movement: curl, the same as the Lying Cable Curl
   • Primary muscle: biceps, the same as the Lying Cable Curl
   • Equipment: a cable, the same as the Lying Cable Curl
   • Body position: lying on your back, the same as the Lying Cable Curl
4. Play demonstration

   4. Cable Concentration Curl

   92% match

   Biceps · Beginner · Isolation

   The same equipment, done seated instead.

   • Cable

   How to perform it

   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 Lying Cable Curl
   • Primary muscle: biceps, the same as the Lying Cable Curl
   • Equipment: a cable, the same as the Lying Cable Curl
   • Body position: seated, not lying on your back

5. 5. Cable One Arm Preacher Curl

   92% match

   Biceps · Beginner · Isolation

6. Play demonstration

   6. Cable Standing Inner Curl

   91% match

   Biceps · Beginner · Isolation

   The same equipment, done standing instead.

   • Cable

   How to perform it

   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.
   6. Inhale and slowly lower the cable handle back to the starting position.
   7. 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 Lying Cable Curl
   • Primary muscle: biceps, the same as the Lying Cable Curl
   • Equipment: a cable, the same as the Lying Cable Curl
   • Body position: standing, not lying on your back

7. 7. Standing One-arm Cable Curl

   91% match

   Biceps · Beginner · Isolation

8. 8. Cable Seated One Arm Concentration Curl

   91% match

   Biceps · Beginner · Isolation

9. 9. Cable One Arm Curl

   89% match

   Biceps · Beginner · Isolation

10. 10. Bodyweight Side Lying Biceps Curl

    88% match

    Biceps · Beginner · Isolation