10 Best Reverse Cable Curl Alternatives for Limited Equipment

The Reverse Cable Curl is done standing with a cable machine. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Reverse Cable Curl

Reverse Cable Curl
Primary muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Reverse Cable Curl
  1. Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. 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 bar back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.
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Ranked Reverse Cable Curl Alternatives

10 substitutes, ranked by how closely each one matches the Reverse 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
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    70% match
    • Biceps
    • Bodyweight
    • 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 with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Reverse Cable Curl
    • Primary muscle: biceps, the same as the Reverse Cable Curl
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    69% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Reverse Cable Curl
    • Primary muscle: biceps, the same as the Reverse Cable Curl
    • Equipment: bodyweight only, not a cable
  3. ElevatorPlay demonstration

    3. Elevator

    47% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Reverse Cable Curl
    • Balance: harder to stay steady on than the Reverse Cable Curl
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    45% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Reverse Cable Curl
    • Balance: harder to stay steady on than the Reverse Cable Curl
  5. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    5. Bodyweight Kneeling Triceps Extension

    41% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Reverse Cable Curl
  6. Bodyweight Standing Close-grip RowPlay demonstration

    6. Bodyweight Standing Close-grip Row

    41% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Reverse Cable Curl
    • Balance: harder to stay steady on than the Reverse Cable Curl
  7. Bodyweight Standing Row (With Towel)Play demonstration

    7. Bodyweight Standing Row (With Towel)

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Reverse Cable Curl
    • Balance: harder to stay steady on than the Reverse Cable Curl
  8. Incline Push-up (On Box)Play demonstration

    8. Incline Push-up (On Box)

    39% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Reverse Cable Curl
  9. Inverted RowPlay demonstration

    9. Inverted Row

    39% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Reverse Cable Curl
  10. Inverted Row Bent KneesPlay demonstration

    10. Inverted Row Bent Knees

    39% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Reverse Cable Curl

Why You Might Need a Reverse Cable Curl Alternative

You may swap the Reverse Cable Curl because you lack a cable station, experience wrist or elbow irritation from the pronated grip, or want a different loading curve for hypertrophy. Cables provide constant tension and a fixed line of pull; free weights and bands alter the moment arm and muscle activation. Substitute when a machine is unavailable, when joint pain requires a more natural wrist path, or when you need heavier loading for progressive overload. Technique cue: choose a variant that lets you keep wrists flat, elbows pinned to the sides, and use slow eccentrics to emphasize brachialis and limit shoulder compensation. For rehab, reduce range of motion and prioritize pain-free loading.

How to Choose the Right Reverse Cable Curl Substitute

Select a substitute based on equipment, the specific muscle bias you want, and joint tolerance. If you want more brachialis emphasis, use a pronated or neutral grip; if you prefer brachii involvement, use semi-supinated grips. Consider loading capacity: barbell and EZ-bar variations allow heavier sets, bands provide variable tension and lower joint stress. Check biomechanics: keep torso upright, lock elbows at your sides, and maintain a straight wrist to preserve elbow flexion mechanics. Progress by increasing load, reps, or slowing the eccentric while monitoring wrist comfort and peak muscle activation with each variation.

Reverse Cable Curl FAQ

What muscles does Reverse Cable Curl work?

The Reverse Cable Curl primarily targets the brachialis and brachioradialis, with secondary activation of the biceps brachii. Because you use a pronated grip, the elbow flexion moment shifts away from supination-dependent biceps work toward forearm and brachialis torque; cue: keep wrists neutral and elbows tucked to preserve that activation pattern.

What is the best bodyweight alternative to Reverse Cable Curl?

A pronated-grip inverted row is an effective bodyweight substitute; set the bar low, grasp with palms down, and pull your chest to the bar while keeping elbows close to the body. Cue: maintain a straight wrist and a rigid plank position to emphasize brachialis and limit shoulder involvement.

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