10 Best Standing One-arm Cable Curl Alternatives for No-Cable Gyms

The Standing One-arm Cable Curl is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Inner Curl, the Cable One Arm Curl and the Standing Biceps Cable Curl. Three harder versions, the Cable Reverse One Arm Curl, the Overhead Cable Curl and the Cable Drag Curl, are listed below as progressions rather than swaps.

Standing One-arm Cable Curl

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

How to Do the Standing One-arm Cable Curl

The steps for the Standing One-arm Cable Curl itself, so you can judge how close each substitute below really is.

Biceps · Cable · Beginner · Isolation

  1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
  2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
  3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
  4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms while performing this exercise.

The 10 Best Standing One-arm Cable Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing One-arm Cable 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Cable Standing Inner CurlPlay demonstration

    1. Cable Standing Inner Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Grasp the cable handle with an underhand grip, palms facing up.
    3. Keep your elbows close to your sides and your upper arms stationary.
    4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
    5. Pause for a moment at the top of the movement, squeezing your biceps.
    6. Inhale and slowly lower the cable handle back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Standing One-arm Cable Curl
    • Primary muscle: biceps, the same as the Standing One-arm Cable Curl
    • Equipment: a cable, the same as the Standing One-arm Cable Curl
    • Body position: standing, the same as the Standing One-arm Cable Curl
  2. Cable One Arm CurlPlay demonstration

    2. Cable One Arm Curl

    98% match

    Biceps · Beginner · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Cable
    How to perform it
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Grasp the cable handle with an underhand grip, palm facing up.
    3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
    4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Standing One-arm Cable Curl
    • Primary muscle: biceps, the same as the Standing One-arm Cable Curl
    • Equipment: a cable, the same as the Standing One-arm Cable Curl
    • Body position: standing, the same as the Standing One-arm Cable Curl
    • Balance: harder to stay steady on than the Standing One-arm Cable Curl
  3. Cable Reverse One Arm CurlPlay demonstration

    Progression

    3. Cable Reverse One Arm Curl

    96% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Grasp the cable handle with an underhand grip, palm facing down.
    3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
    4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Standing One-arm Cable Curl
    • Primary muscle: biceps, the same as the Standing One-arm Cable Curl
    • Equipment: a cable, the same as the Standing One-arm Cable Curl
    • Body position: standing, the same as the Standing One-arm Cable Curl

Why You Might Need a Standing One-arm Cable Curl Alternative

You may swap the standing one-arm cable curl for several reasons: no cable station, wrist or shoulder irritation, travel, or a goal shift toward heavier loading. Cables maintain constant tension and a slightly forward line of pull; dumbbells and bands change the torque curve and demand more stabilizer activation. If you have elbow pain, choose a neutral-grip hammer curl to reduce biceps tendon stress. For unilateral balance, select single-arm dumbbell curls and focus on controlling the eccentric for 2–3 seconds. Always keep the elbow pinned to the side to isolate elbow flexion and minimize shoulder involvement.

Standing One-arm Cable Curl FAQ

What muscles does Standing One-arm Cable Curl work?

The exercise primarily targets the biceps brachii (short and long heads) and secondarily the brachialis and brachioradialis. Maintain elbow flexion and wrist supination to maximize biceps activation while minimizing shoulder contribution.

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