10 Best Resistance Band Seated Biceps Curl Alternatives for Home Gyms

Ranked Resistance Band Seated Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Resistance Band Seated Biceps 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

   Play demonstration

   1. Band Concentration Curl

   91% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   Pick this when you want to work the biceps one side at a time.

   How to perform this exercise

   1. Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
   2. Hold one end of the band in your hand and step on the other end with your foot on the same side.
   3. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
   4. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
   5. Pause for a moment at the top, then slowly lower your hand back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: a band, the same as the Resistance Band Seated Biceps Curl
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
2. 

   2. Barbell Curls Lying Against An Incline

   89% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

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

   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

   • Movement: curl, the same as the Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
3. Play demonstration

   3. Barbell Lying Preacher Curl

   89% 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

   • Movement: curl, the same as the Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
4. Play demonstration

   4. Barbell Preacher Curl

   89% 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

   • Movement: curl, the same as the Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
5. Play demonstration

   5. Cable Preacher Curl

   89% 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. Adjust the cable machine so that the preacher curl pad is at chest height.
   2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
   3. Keep your back straight and your elbows tucked in at your sides.
   4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
   5. Pause for a moment, then slowly lower the cable attachment 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

   • Movement: curl, the same as the Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
6. Play demonstration

   6. Cable Seated Curl

   89% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a cable machine with your feet flat on the ground and your back straight.
   2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, 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 Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
7. Play demonstration

   7. Dumbbell Seated Bicep Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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 Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
8. Play demonstration

   8. Dumbbell Seated Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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 Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
9. Play demonstration

   9. Dumbbell Seated Inner Biceps Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
   3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. 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 Resistance Band Seated Biceps Curl
   • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Biceps Curl
10. Play demonstration

    10. Dumbbell Seated Preacher Curl

    89% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a preacher curl bench with your feet flat on the floor.
    2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down 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.

    Why this matches

    • Movement: curl, the same as the Resistance Band Seated Biceps Curl
    • Primary muscle: biceps, the same as the Resistance Band Seated Biceps Curl
    • Equipment: free weights, not a band
    • Body position: seated, the same as the Resistance Band Seated Biceps Curl