10 Best Smith Machine Bicep Curl Alternatives for Limited Equipment

The Smith Machine Bicep Curl is done standing with a Smith machine. Ranked closest by our scoring: the Machine Bicep Curl, Machine Preacher Curls and the Lying Close-grip Bar Curl On High Pulley.

Smith Machine Bicep CurlWatch the Smith Machine Bicep Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine Bicep Curl

The steps for the Smith Machine Bicep Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Smith-machine · Beginner · Isolation

  1. Adjust the height of the smith machine bar to be at waist level.
  2. Stand facing the smith machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  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 down to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Smith Machine Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Bicep 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Machine Bicep Curl

    1. Machine Bicep Curl

    92% match

    Biceps · Beginner · Isolation

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

    • Machine
    How to perform it
    1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
    2. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
    3. Pause at the top of the movement, and then slowly return the weight to the starting position.
    4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Smith Machine Bicep Curl
    • Primary muscle: biceps, the same as the Smith Machine Bicep Curl
    • Equipment: a machine, the same as the Smith Machine Bicep Curl
    • Body position: seated, not standing
  3. Lying Close-grip Bar Curl On High Pulley

    3. Lying Close-grip Bar Curl On High Pulley

    81% 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. Place a flat bench in front of a high pulley or lat pulldown machine.
    2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
    3. Lie on your back with your head over the end of the bench.
    4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
    5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
    6. Return to starting position slowly.
    7. 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 Smith Machine Bicep Curl
    • Primary muscle: biceps, the same as the Smith Machine Bicep Curl
    • Equipment: a cable, not a machine
    • Body position: lying on your back, not standing
  5. Lever Bicep CurlPlay demonstration

    5. Lever Bicep Curl

    77% match

    Biceps · Beginner · Isolation

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

    • Lever
    How to perform it
    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 Smith Machine Bicep Curl
    • Equipment: a machine, the same as the Smith Machine Bicep Curl
    • Body position: seated, not standing

Smith Machine Bicep Curl FAQ

What muscles does Smith Machine Bicep Curl work?

The Smith Machine Bicep Curl primarily targets the biceps brachii (both long and short heads) and secondarily the brachialis and brachioradialis. Fixed bar path minimizes scapular and core involvement, so the exercise isolates elbow flexion and concentrates torque at the elbow joint.

Can I build muscle without doing Smith Machine Bicep Curl?

Yes. You can achieve comparable hypertrophy using free weights, cables, or bodyweight movements by maintaining progressive overload and proper form. Use strict technique, pin the elbow, control the eccentric, and vary grips to target long head, short head, and brachialis activation.

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