10 Best Machine Bicep Curl Alternatives for Limited Equipment

The Machine Bicep Curl is done seated with a machine. Ranked closest by our scoring: Machine Preacher Curls, the Smith Machine Bicep Curl and the Cable Pulldown Bicep Curl.

Machine Bicep Curl

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

How to Do the Machine Bicep Curl

The steps for the Machine Bicep Curl itself, so you can judge how close each substitute below really is.

Biceps · Machine · Beginner · Isolation

  1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  2. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
  3. Pause at the top of the movement, and then slowly return the weight to the starting position.
  4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

The 10 Best Machine Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Machine 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.

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

  1. Machine Preacher Curls

    1. Machine Preacher Curls

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Machine
    How to perform it
    1. Sit down on the Preacher Curl Machine and select the weight.
    2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
    3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
    4. Lower the handles slowly back to the starting position as you inhale.
    5. 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 Machine Bicep Curl
    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: a machine, the same as the Machine Bicep Curl
    • Body position: seated, the same as the Machine Bicep Curl
  2. Smith Machine Bicep CurlPlay demonstration

    2. Smith Machine Bicep Curl

    92% match

    Biceps · Beginner · Isolation

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

    • Smith-machine
    How to perform it
    1. Adjust the height of the smith machine bar to be at waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    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 down to the starting position.
    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 Machine Bicep Curl
    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: a machine, the same as the Machine Bicep Curl
    • Body position: standing, not seated
  3. Cable Pulldown Bicep CurlPlay demonstration

    3. Cable Pulldown Bicep Curl

    88% 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. Attach a straight bar to the cable machine at the highest setting.
    2. Stand facing the machine with your feet shoulder-width apart.
    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.
    5. Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
    6. Pause for a moment at the bottom of the movement, squeezing your biceps.
    7. Inhale and slowly return the bar 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 Machine Bicep Curl
    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Machine Bicep Curl
  4. Lever Bicep CurlPlay demonstration

    4. Lever Bicep Curl

    85% match

    Biceps · Beginner · Isolation

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

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
    3. Exhale and curl the handles upward, 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
    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: a machine, the same as the Machine Bicep Curl
    • Body position: seated, the same as the Machine Bicep Curl
  7. Resistance Band Seated Biceps CurlPlay demonstration

    7. Resistance Band Seated Biceps Curl

    74% 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
    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: a band, not a machine
    • Body position: seated, the same as the Machine Bicep Curl

Machine Bicep Curl FAQ

What muscles does Machine Bicep Curl work?

The Machine Bicep Curl primarily targets the biceps brachii (both long and short heads) via elbow flexion and forearm supination. It also involves secondary movers like the brachialis and brachioradialis, with minimal demand on scapular stabilizers because the machine constrains the movement path.

Can I build muscle without doing Machine Bicep Curl?

Yes. You can build biceps size using progressive overload with dumbbells, barbells, cables, or bodyweight pulls while emphasizing full range of motion and controlled eccentrics. Prioritize exercises that allow you to increase load or volume over time and use technique cues, pin the elbow, fully supinate, and control the descent, to maximize muscle activation.

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