10 Best Lying Cable Curl Alternatives for Home and Gym

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Cable Lying Bicep Curl

   93% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   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.
   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. Play demonstration

   2. 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.
   6. Pause for a moment at the top, squeezing your biceps.
   7. 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
3. Play demonstration

   Progression

   3. Cable Two Arm Curl On Incline Bench

   93% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

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

   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.
   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
   • Cable
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   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.

   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. Play demonstration

   5. 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.
   6. Pause for a moment at the top of the movement, squeezing your biceps.
   7. Slowly lower the cable handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch arms and repeat the exercise.

   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
6. Play demonstration

   6. Cable Standing Inner Curl

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   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.
   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
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
   2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
   3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
   4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms while performing this exercise.

   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
8. Play demonstration

   8. Cable Seated One Arm Concentration Curl

   91% 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.
   6. 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
9. Play demonstration

   9. Cable One Arm Curl

   89% 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.

   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
   • Balance: harder to stay steady on than the Lying Cable Curl
10. Play demonstration

    10. Bodyweight Side Lying Biceps Curl

    88% match

    • Biceps
    • Bodyweight
    • 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.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Movement: curl, the same as the Lying Cable Curl
    • Primary muscle: biceps, the same as the Lying Cable Curl
    • Equipment: bodyweight only, not a cable