10 Best Machine Bicep Curl Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Machine Preacher Curls

   99% match

   • Biceps
   • Machine
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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. Play demonstration

   2. Smith Machine Bicep Curl

   92% match

   • Biceps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   3. Cable Pulldown Bicep Curl

   88% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   4. Lever Bicep Curl

   85% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
5. Play demonstration

   5. Lever Preacher Curl

   85% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   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

   • 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
6. 

   6. Lying Close-grip Bar Curl On High Pulley

   81% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place a flat bench in front of a high pulley or lat pulldown machine.
   2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
   3. Lie on your back with your head over the end of the bench.
   4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
   5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
   6. Return to starting position slowly.
   7. 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 cable, not a machine
   • Body position: lying on your back, not seated
7. Play demonstration

   7. Resistance Band Seated Biceps Curl

   74% match

   • Biceps
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. 

   8. Barbell Curls Lying Against An Incline

   74% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • Primary muscle: biceps, the same as the Machine Bicep Curl
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Machine Bicep Curl
9. Play demonstration

   9. Barbell Lying Preacher Curl

   74% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the barbell 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: free weights, not a machine
   • Body position: seated, the same as the Machine Bicep Curl
10. Play demonstration

    10. Barbell Preacher Curl

    74% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
    2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
    3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell 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

    • Primary muscle: biceps, the same as the Machine Bicep Curl
    • Equipment: free weights, not a machine
    • Body position: seated, the same as the Machine Bicep Curl