10 Best Overhead Cable Curl Alternatives for Home Gyms

The Overhead Cable Curl is done standing with a cable machine. Ranked closest by our scoring: High Cable Curls, the Cable Curl and the Cable Drag Curl.

Overhead Cable Curl

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

How to Do the Overhead Cable Curl

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

Biceps · Cable · Intermediate · Isolation

  1. To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
  2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
  3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
  4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
  5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
  6. Repeat for the recommended amount of repetitions prescribed in your program.

The 10 Best Overhead Cable Curl Alternatives

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

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

  1. High Cable Curls

    1. High Cable Curls

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Cable
    How to perform it
    1. Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
    2. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
    3. Slowly bring back the arms to the starting position.
    4. 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 Overhead Cable Curl
    • Primary muscle: biceps, the same as the Overhead Cable Curl
    • Equipment: a cable, the same as the Overhead Cable Curl
    • Body position: standing, the same as the Overhead Cable Curl
  3. Cable Drag CurlPlay demonstration

    3. Cable Drag Curl

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top of the movement, squeezing your biceps.
    5. Inhale and slowly lower the cable attachment 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 Overhead Cable Curl
    • Primary muscle: biceps, the same as the Overhead Cable Curl
    • Equipment: a cable, the same as the Overhead Cable Curl
    • Body position: standing, the same as the Overhead Cable Curl

Overhead Cable Curl FAQ

What muscles does Overhead Cable Curl work?

The overhead cable curl primarily targets the biceps brachii (both heads) with secondary recruitment of the brachialis and brachioradialis for elbow flexion. With the elbow elevated the short head sees altered length‑tension; keep the elbow steady and avoid shoulder shrug to maximize biceps loading.

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