10 Best Overhead Cable Curl Alternatives for Home Gyms

Ranked 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. 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. High Cable Curls

   99% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. Cable Curl

   99% 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 attachment 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 attachment 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 attachment 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

   • 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. Play demonstration

   3. Cable Drag Curl

   99% match

   • Biceps
   • Cable
   • Intermediate
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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
4. 

   4. Standing Biceps Cable Curl

   99% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
   2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
   3. Slowly begin to bring the curl bar back to starting position as your breathe in.
   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
5. Play demonstration

   5. Cable Close Grip Curl

   98% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
   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 throughout the exercise.
   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 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 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
6. 

   6. Cable Hammer Curls - Rope Attachment

   96% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
   2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
   3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
   4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
   5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
   6. 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
7. Play demonstration

   7. Cable Reverse Curl

   96% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
   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 throughout the exercise.
   5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
   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 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
8. Play demonstration

   8. Cable Hammer Curl (With Rope)

   94% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
   2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the cable rope attachment 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

   • 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
   • Balance: harder to stay steady on than the Overhead Cable Curl
9. Play demonstration

   9. Cable Standing Inner Curl

   92% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   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 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
10. 

    10. Standing One-arm Cable Curl

    92% 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 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