10 Best Resistance Band Seated Biceps Curl Alternatives for Home Gyms

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Band Concentration Curl

   91% match

   Biceps · Beginner · Isolation

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

   • Band

   How to perform it

   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 · Intermediate · Isolation

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

   • Barbell

   How to perform it

   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. 3. Barbell Lying Preacher Curl

   89% match

   Biceps · Beginner · Isolation

4. 4. Barbell Preacher Curl

   89% match

   Biceps · Beginner · Isolation

5. Play demonstration

   5. Cable Preacher Curl

   89% 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. 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. 6. Cable Seated Curl

   89% match

   Biceps · Beginner · Isolation

7. Play demonstration

   7. Dumbbell Seated Bicep Curl

   89% match

   Biceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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. 8. Dumbbell Seated Curl

   89% match

   Biceps · Beginner · Isolation

9. 9. Dumbbell Seated Inner Biceps Curl

   89% match

   Biceps · Beginner · Isolation

10. 10. Dumbbell Seated Preacher Curl

    89% match

    Biceps · Intermediate · Isolation