Last Updated On September 23, 2023
Cable curls are a great way to grow your biceps due to the constant tension which leads to greater strength and hypertrophy gains.
Not everybody has access to a cable machine, and you might wonder what you can do instead.
I've taken the guesswork out for you, in this guide I'm sharing the best 12 cable curl alternative exercises so you can get a killer bicep workout with whatever equipment you have.
- 12 Cable Curl Alternatives (With Pictures)
- 1. Straight-Bar Bicep Curls
- 2. Barbell Spider Curls
- 3. Barbell Drag Curls
- 4. Single-Arm Dumbbell Curls
- 5. Incline Dumbbell Curls
- 6. Dumbbell Hammer Curl
- 7. Seated Dumbbell Curls
- 8. Resistance Band Incline Curls
- 9. Band Resisted Barbell Curl
- 10. Resistance Band Lying Bicep Curl
- 11. Concentration Curls
- 12. Chin Ups
- Muscles Worked With Cable Curl Substitutes
- Do You Need To Do Cable Curl Alternative Exercises?
- Common FAQs About Cable Curls
- Conclusion
12 Cable Curl Alternatives (With Pictures)
A cable curl exercise is effective as the movement isolates your biceps, allowing them to contract and lengthen under constant tension so you can develop solid muscle mass on your arms.
They're great for beginners because the machine helps control the movement, and you don't need as much coordination.
Substitute cable curl exercises need to target the same muscle groups but also be accessible for beginners. Let's dive straight into 12 of the best cable bicep curl exercises you can try at home:
1. Straight-Bar Bicep Curls
This is the best cable curl alternative exercise if you’ve only got access to a barbell.
This exercise helps to target your biceps so that they look physically bigger, while also strengthening your elbows and forearms.
They’re commonly used by all lifters and regarded as one of the essential bicep exercises.
Benefits:
- Grip is easily modified to target different muscles.
- Best option to load more weight for optimal muscle growth.
- Improves grip and forearm strength.
How To Do A Straight-Bar Bicep Curl:
- Start by standing tall, holding the bar with your hands shoulder-width apart.
- Keep your shoulders back and engage your biceps to bend your arm and raise the bar up to your shoulders.
- Pause for a second and then lower it back down to starting position.
- Remember to move slowly and deliberately, and don't use your body weight to swing the bar up and down.
Tips From A Trainer!
If the barbell feels a bit heavy and large, you're not the only one who feels this way. It can be hard for beginners to curl a 45-pound bar. Switch it up if this one is too difficult or puts too much strain on your wrists.
Related Article - Barbell Vs Dumbbell Curls
2. Barbell Spider Curls
Barbell spider curls are the best alternative for a lying-down cable press because they put all the effort into your biceps. They'll really target the peak of the bicep, and you'll feed a serious burn after just a few sets.
The spider curl exercise requires an incline bench. You can use an EZ bar, barbell or dumbbells for this bicep exercise.
If you can't perform this exercise, we suggest you take a look at spider curl alternative exercises that target similar muscle groups.
Benefits:
- Spider curls are very effective for targeted isolation of the biceps.
- Targets both the long head and short head of the biceps brachii muscles.
- Offer increase time under tension which leans to more muscle growth.
How To Do A Barbell Spider Curl:
- Set up your bench at a 45-degree angle with your barbell just in front of it.
- Lie down with your chest on the bench and reach down to grab the barbell.
- Keep your shoulders and upper body still, and use your biceps to curl the barbell up towards you.
- Pause at the top, and then lower it back down again.
- Make sure you’re only moving your lower arms and not putting the strain anywhere else except your biceps.
Tips From A Trainer!
This is one of my all-time favorite bicep exercises. You should feel a super intense pump when doing spider curls. If you want to grow your bicep peaks, this isolation exercise is for you.
Related Article - Best Curl Bars
3. Barbell Drag Curls
Barbell drag curls keep the weight really close to your body throughout the movement in the same way a rope cable curl usually does.
This engages your muscles for longer to give you greater gains and improve your muscle endurance.
This is a great bicep alternative if you have access to a barbell and not a cable machine.
Benefits:
- High activation of the bicep muscles.
- Good exercise to increase weight for more advanced lifters.
- Can do this exercise with various pieces of equipment like dumbbells if you don't have a barbell.
How To Do A Barbell Drag Curl:
- Hold a barbell with both hands shoulder-width apart.
- Keep your shoulders back, and drag the barbell upwards, so it remains in contact with your torso throughout the movement.
- Pause at the top, then slowly lower back down to the starting position.
- The key to this exercise is control, so take it really slow and perform fewer reps if needed.
Tips From A Trainer!
You can also do this exercise on a smith machine, which I actually prefer. It helps keep my arm as close to my body as possible since the bar is fixed.
Read Also - How Much Does A Curl Bar Weigh?
4. Single-Arm Dumbbell Curls
A single-arm dumbbell curl is the best alternative for single-handed cable curls.
It allows you to focus on one arm at a time, building a strong mind-muscle connection and maximizing growth in your biceps.
In addition, it's a valuable alternative for those carrying an injury who may only be able to train one side at a time.
Benefits:
- Unilateral exercises such as a single arm curl as important to address muscular imbalances between the left and right side of the body.
- Incorporates the core to maintain stability throughout the movement.
- Great for beginners.
How To Do A Single-Arm Dumbbell Curl:
- You can perform this exercise standing or sitting but start with a dumbbell in one hand. If standing your feet should be shoulder width apart and ensure you are standing upright.
- Keep your shoulder back and bend your arm at the elbow to raise the weight up to your shoulder.
- Pause, and then lower it back down to starting position.
- This exercise is great for building lean muscle, and we'd recommend going for a high weight to maximize the gains.
Tips From A Trainer!
Isolateral exercises are excellent for ironing out any muscle imbalances. Many people's bicep is larger on their dominant arm, so do this workout to help even them out.
Related Article - Single Dumbbell Exercises For Home
5. Incline Dumbbell Curls
Incline cable curls train the long head of the biceps brachii, which gives you a more visible and thicker bicep.[1]
You can mirror the movement by doing an incline dumbbell curl which give you all the same benefits and engage your forearms to help you develop your overall arm strength.
Combining these with dumbbell hammer curls will really challenge your arms and help you build thick arms quickly. You'll need access to an incline bench for this exercise.
Benefits:
- Eliminates any upper body momentum and keeps strict isolation which is ideal for muscle growth.
- Increases range of motion.
- Longer time under tension.
How To Do A Incline Dumbbell Curl:
- Adjust your bench so that it’s at a 45-degree angle, leaning backward.
- Grab a dumbbell in each hand and sit with your back straight against the bench.
- Engage your biceps and lift each weight up towards your shoulder.
- Pause at the top, and then lower back down.
- You get a slightly broader range of motion with incline dumbbell curls but make sure you aren’t swinging the weights too fast.
Tips From A Trainer!
The incline dumbbell curl is a great strength-building exercise. You can lift both dumbbells at once or alternate. I recommend adding both variations to your workout routine.
6. Dumbbell Hammer Curl
Dumbbell hammer curls are the other useful alternative for incline cable curls because they really work the long head of the bicep.
They also help to improve your grip strength and improve your muscle endurance so you can work out for longer.
Incorporating them alongside incline dumbbell curls gives you a great bicep pump and can lead to significant gains.
You can perform this exercise standing or sitting, but we prefer standing, so it also engages your core.
Benefits:
- Good for those who need their wrist in a neutral grip.
- Builds some serious size to your biceps.
- Improves strength in the forearms.
How To Do A Dumbbell Hammer Curl:
- Grab two dumbbells and hold them at your sides with your palms facing towards you and stand with feet shoulder width apart.
- Keep your shoulders relaxed and bend at the elbow to lift the weight up towards your shoulder.
- Your upper arms should remain still, and your forearm should be in line with your upper arm.
- Hold for a second at the top, and then lower back down to starting position to complete the rep.
Tips From A Trainer!
If you've never done a dumbbell hammer curl before, you will probably feel a burn in your forearms. This exercise is great for building forearm strength.
Related Article - Hammer Curls Vs Bicep Curls
7. Seated Dumbbell Curls
Seated cable curls are great for those with limited mobility because they take your lower body out of the equation.
The seated dumbbell curl is the best substitute for this and allows you to focus more on your arms because there's no strain on your legs, back, or core.
Benefits:
- Eliminates any momentum from the lower body and keeps form strict.
- Great for achieving bigger, stronger arms.
- Good exercise for beginners.
How To Do A Seated Dumbbell Curl:
- Start by sitting on a bench or chair and grasp a dumbbell in each hand.
- Keep your shoulder back and curl the weight up towards your shoulder.
- Pause at the top and then go back to starting position. We prefer to alternate the movement with these seated curls, but you can raise both arms at once if you prefer.
- Make sure you are keeping your legs and lower body still and only using your biceps to lift the weight, as this will help you get the most significant benefit from the exercise.
Tips From A Trainer!
This is another exercise where you can switch up the variation by lifting both at the same time or alternate. Try to bring the dumbbell down very slowly for greater muscle activation.
8. Resistance Band Incline Curls
Resistance band incline curls are one of the best home alternatives for cable curls because they give you the exact same movement without the need for an expensive machine.
The resistance bands will help to engage your biceps and tone your arms. You'll need access to an incline bench for this exercise.
benefits:
- Can be done easily at home and are a cheap option.
- Easier on the joints.
- The band is more resistant at the top half of the movement which is ideal for matching the strength curve of this movement.
How To Do A Resistance Band Incline Curl:
- Start by anchoring two resistance bands in place, one on either side of you.
- Grab one in each hand and raise it up to waist height.
- Take a step forward, so the bands are tight, and then curl them up towards your body.
- Pause at the top, and return back to the starting position.
- Keep your core right and upper arms still throughout the movement, so all the work is being done by your biceps.
Tips From A Trainer!
When using resistance bands, always keep tension in your muscles during each rep. That's what resistance bands were designed for, so make sure your arms are tight for both the concentric and eccentric part of the movement.
9. Band Resisted Barbell Curl
Overhead cable curls help you to grow much thicker arms because the cable provides constant tension through the movement.
Band resisted barbell curls are the best alternative for overhead cable curls because they add extra tension and force your arms to work harder.
This gives you bigger and more defined biceps compared to performing regular curls.
Benefits:
- More versatile bicep workout.
- Increases the resistance throughout the movement.
- Optimal time under tension for more muscle growth.
How To Do A Band Resisted Barbell Curl:
- Start with a resistance band on the floor.
- Step on top of one side to create some resistance and pull the other end up towards you.
- With feet shoulder-width apart and the resistance band still in your hands, bend down and pick up a barbell. Start curling the bar up towards your shoulders and focus the effort on your biceps.
- Pause at the top and slowly lower the bar down to starting position.
- The added tension of the resistance band will make this noticeably harder, so make sure you start with a manageable weight at first.
Related Article - Do Resistance Bands Build Muscle?
Tips From A Trainer!
This is an excellent combo exercise. Not only are you lifting heavier weight but you're adding even more resistance with a band.
10. Resistance Band Lying Bicep Curl
A lying resistance band bicep curl is a good alternative to a cable curl and is perfect for those who don’t have any machines or weights at home.
Using resistance bands can help you to tone your arms and improve your flexibility and stability so you can perform other curls more easily.
This is an excellent substitute exercise for beginners because anyone should be able to perform it.
Benefits:
- Ideal for those with injury where they need to protect their spine.
- Resistance band is good for the natural strength curve.
- Good option for beginners.
How To Do A Resistance Band Lying Bicep Curl:
- Start by lying flat on the floor with a resistance band tucked underneath your feet.
- Hold the other end of the band with both hands and curl your arms up towards your body.
- You should be able to feel the tension in the band and on your feet.
- Try not to move any of your lower body and keep the focus on your upper arm muscles.
- Aim for 10-12 reps and increase as you get stronger.
Tips From A Trainer!
If you don't have an anchor point for your resistance band, you can wrap it under your feet to complete this exercise.
11. Concentration Curls
These are the best alternative to cable preacher curls because they mimic the motion closely.
Your arms are kept close to your body throughout the movement, which helps you tone and develop all the muscles in your upper arm and strengthen your forearm.
In addition, by building the long and short heads of your biceps, these concentration curls can help you get a visibly thicker arm very quickly.
Benefits:
- One of the best isolation exercises for adding size to the biceps.
- Body positioning helps keep form strict.
- Improves strength in the biceps and forearms.
How To Do A Concentration Curl:
- Start by sitting on a bench or chair with a dumbbell in one hand.
- Rest the elbow of your arm on your inner thigh and let the dumbbell hang down until it almost touches the floor.
- Keep your back and shoulders still, and tense your bicep to raise the weight up towards your shoulder.
- Pause at the top, and lower it down very slowly, concentrating on keeping the movement controlled throughout.
- Aim for 6-8 reps at first but increase as you start to get stronger.
Tips From A Trainer!
This exercise is a staple in the gym on arm day and for good reason. It helps create excellent bicep peaks due to its isolated nature.
Suggested Equipment - Best Adjustable Dumbbells
12. Chin Ups
This is the best cable curl alternative if you have no barbells or dumbbells.
This is a challenging compound exercise that will work your biceps, lats, rhomboids, and core. Beginners can do this with a band to build strength.
Adding chin ups into your routine will help you to build a much stronger physique and will provide you with a big sense of achievement.
Benefits:
- Improves upper body strength.
- Improves size and strength of the bicep muscles.
- Highly rewarding exercise as it required great upper body strength.
How To Do A Chin Up:
- Grab your pull up bar with an underhand grip, making sure your hands are just under shoulder-width apart.
- Look straight forward, brace your core, and pull yourself upwards.
- Keep going until the bar is at chest height, and then lower yourself down to starting position.
- Try to focus on engaging your biceps and back, rather than using your momentum to raise you up and down.
Tips From A Trainer!
If you cant do a chin-up, practice on a weighted machine or with a resistance band first to build up your strength.
Muscles Worked With Cable Curl Substitutes
Cable curls are effective because they isolate your biceps.[2]
This allows you to build strong, thick arms because all the effort is concentrated in one place. The cable curl substitute exercises on this list do the same thing and will help you focus on bicep growth.
Some cable curl alternatives focus on different parts of your bicep. Some focus on the short head, which is important from a functional perspective, but others, like incline curls, help develop the long head, making your arms look a lot bigger.
Some other substitute cable curl exercises work your entire arm, making it look broader and thicker.
A few of the cable curl alternatives will also help to target other parts of your body. Concentration curls and resistance band exercises will help to strengthen your forearms, and hammer curls will improve your grip strength.
By mixing up your bicep exercises, you'll get a wider range of benefits, so having 12 different alternative exercises is really beneficial.
Related Article - Barbell Curl Alternative Exercises
Do You Need To Do Cable Curl Alternative Exercises?
Cable curl alternative exercises all help you to build strong arms. This doesn't just make you look better; it also helps to improve your overall upper body strength.
Well-developed biceps will help you perform day-to-day tasks more effectively and make other exercises easier to perform.
The key benefit to cable curl alternatives is that you don’t need a cable machine. These machines tend to be expensive and bulky, so many homeowners just won’t be able to afford them or fit them in their home.
These alternative exercises can be performed with much smaller equipment or even your body weight, so anyone can do them without spending a fortune.
Some alternative cable curl exercises will also help you gain more muscle. Some movements, like chin ups, are compound and will help your whole body become stronger. Other exercises, like barbell spider curls, really stimulate muscle growth and are more effective than cable curls for growing biceps.
Developing a diverse routine that includes several of these cable curl alternatives will help to keep your body guessing and help you gain serious muscle mass quickly.
Common FAQs About Cable Curls
Yes, curls are an effective way to grow your biceps, but we would recommend mixing a variety of different curls into your routine to get the best results.
Cable curls provide consistent tension throughout the movement. This can make them difficult to perform, and the movement can be challenging for beginners.
This comes down to personal preference. Cable curls are considered more convenient because you don't have to load or unload weight, but barbells are considerably cheaper. Both curls will help you develop strong arms if you use the correct form.
Dumbbell curls can be just as effective as cable curls, and the movement can often feel more natural. This can make them better suited for beginners, but both cable curls and dumbbell curls will help you build your upper body strength.
Also See - The 10 Best Hammer Curl Workout Substitutes
Conclusion
Cable curls are an effective bicep exercise, but you can add size to your arms even if you don’t have access to a cable curl machine.
Using barbells, dumbbells, or even your body weight works the same muscles as a cable curl, and there are even some advantages in performing these cable curl alternative exercises.
Try some of these variations the next time you train arms!
References:
1.https://www.physio-pedia.com/Biceps_Brachii
2.https://www.nuffieldhealth.com/article/isolation-versus-compound-exercises
