10 Best Smith Machine Bicep Curl Alternatives for Limited Equipment

Ranked 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. 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

   58% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   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 Smith Machine Bicep Curl
   • Equipment: bodyweight only, not a machine
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
2. Play demonstration

   2. Bodyweight Side Lying Biceps Curl

   56% 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

   • Primary muscle: biceps, the same as the Smith Machine Bicep Curl
   • Equipment: bodyweight only, not a machine
3. Play demonstration

   3. Biceps Pull-up

   45% match

   • Biceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
   2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
   3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Smith Machine Bicep Curl
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
4. Play demonstration

   4. Biceps Narrow Pull-ups

   41% match

   • Biceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
   3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Smith Machine Bicep Curl
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
5. Play demonstration

   5. Reverse Grip Pull-up

   36% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your body straight.
   3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   4. Continue pulling until your chin is above the bar.
   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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
6. Play demonstration

   6. Chin-up

   35% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. Continue pulling until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down 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 machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
7. Play demonstration

   7. Bodyweight Kneeling Triceps Extension

   35% 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 machine
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
8. 

   8. Bodyweight Squat

   35% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

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

   Why this matches

   • Primary muscle: quads, not biceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Machine Bicep Curl
9. Play demonstration

   9. Gironda Sternum Chin

   34% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing a high bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body straight.
   4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
   5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
   6. 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 machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Machine Bicep Curl
10. Play demonstration

    10. Rear Pull-up

    32% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    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 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Bicep Curl