10 Best Seated Biceps Alternatives for Home Workouts

Ranked Seated Biceps Alternatives

10 substitutes, ranked by how closely each one matches the Seated Biceps 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. Biceps Leg Concentration Curl

   91% 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: bodyweight only, the same as the Seated Biceps
   • Body position: seated, the same as the Seated Biceps
   • Balance: harder to stay steady on than the Seated Biceps
2. Play demonstration

   2. Lever Bicep Curl

   90% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
   3. Exhale and curl the handles upward, contracting your biceps.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Inhale and slowly lower the handles 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
3. Play demonstration

   3. Lever Preacher Curl

   90% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Place your upper arms on the pad and grip the handles with an underhand grip.
   3. Keep your back straight and your elbows positioned on the pad.
   4. Exhale and curl your forearms towards your upper arms, contracting your biceps.
   5. Pause for a moment at the top of the movement, squeezing your biceps.
   6. Inhale and slowly lower the handles 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
4. Play demonstration

   4. Resistance Band Seated Biceps Curl

   89% match

   • Biceps
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the resistance band 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: a band, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
5. Play demonstration

   5. Barbell Lying Preacher Curl

   89% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

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

   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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
6. Play demonstration

   6. 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
7. Play demonstration

   7. 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: a cable, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
8. Play demonstration

   8. 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: a cable, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
9. Play demonstration

   9. Dumbbell Seated Bicep 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. 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

   • Primary muscle: biceps, the same as the Seated Biceps
   • Equipment: free weights, not bodyweight only
   • Body position: seated, the same as the Seated Biceps
10. Play demonstration

    10. 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

    • Primary muscle: biceps, the same as the Seated Biceps
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Seated Biceps