Bicep Curl Alternatives: 13 No-Equipment, Dumbbell, and Cable Moves for Stronger Arms
Bicep curl alternatives give you a smart way to train your arms when your elbows feel cranky, the gym is packed, or you have no weights at home. Your biceps are only one part of the elbow-flexor team, so many pulling and curling moves can challenge them. Plus, changing exercises every few weeks keeps training fresh and progress moving.
This guide covers bicep curl alternatives with no equipment, with dumbbells, on a cable station, and on a machine. You’ll get form cues, sets, reps, and rest times. Additionally, each move has an easier and a harder version, and there is a sample arm workout at the end. Whether you’re a gym beginner or a home gym owner, you’ll find a swap that fits your setup.
⚡ Quick Answer
The best bicep curl alternatives are chin-ups, underhand inverted rows, and towel-resisted curls with no equipment; hammer and incline curls with dumbbells; and rope hammer curls or bayesian curls on a cable. Each trains the elbow flexors from a different angle. Pick two or three, train them twice weekly, and add reps gradually.
Muscles Worked by Bicep Curl Alternatives
Every good curl swap trains the muscles that bend your elbow. Knowing the main players helps you choose smarter.
Primary muscles
- Biceps brachii (long and short heads): bends the elbow and turns your palm up (supination). It works hardest with palms-up grips.
- Brachialis: sits under the biceps and bends the elbow whichever way your palm faces. Training it can add thickness to the upper arm.
- Brachioradialis: a forearm muscle that helps most with neutral (thumbs-up) and palm-down grips.
Secondary muscles
- Lats, rhomboids, and rear delts (during rows and chin-ups)
- Forearm flexors and grip muscles
- Core and front delts (as stabilizers)
Because each grip shifts the load between these muscles, mixing grips is a big reason to use curl alternatives. For example, a Journal of Strength and Conditioning Research study [VERIFY] reported higher biceps activation in chin-ups than in standard pull-ups. Meanwhile, a neutral hammer grip shifts more work to the brachialis and brachioradialis. If you want a closer look at the back and arm muscles involved in pulling, read our guide on what muscles pull-ups work.
Benefits of Bicep Curl Alternatives
Curl alternatives are far more than a backup plan. They can improve your arm training in several ways:
- Joint-friendly options: Changing grip and angle can reduce stress on irritated wrists or elbows.
- No gear required: Bodyweight and towel moves work in a dorm, hotel room, or small apartment.
- Better muscle balance: Neutral and palm-down grips train the brachialis and forearms that standard curls under-use.
- Stronger pulling: Chin-ups and rows build back and arm strength together, so each set does double duty.
- Fresh progress: A new exercise gives your body a new challenge when old routines stall.
Importantly, you don’t need heavy weights to grow. A 2017 meta-analysis in the Journal of Strength and Conditioning Research found similar muscle growth with low-load and high-load training when sets were taken to momentary failure, although heavier loads produced greater one-rep-max strength gains. As a result, bodyweight and lighter moves are legitimate tools, as long as the last reps feel hard.
In addition, the CDC recommends muscle-strengthening activity on two or more days a week for adults, and these swaps fit easily into that plan. One trade-off: some alternatives, such as chin-ups, take time to learn, and light-load work only builds muscle when you train close to failure.
Step-by-Step Form for the Top Bicep Curl Alternatives
These three moves cover the bodyweight, dumbbell, and cable options. Master them first, because they teach the elbow position and slow lowering you’ll use everywhere else.
Underhand Chin-Up (Bar or Sturdy Anchor Needed)
- Grab the bar with palms facing you, hands about shoulder-width apart.
- Hang with arms straight, ribs down, and legs slightly in front of you.
- Pull your shoulder blades down, then drive your elbows toward your hip pockets.
- Lift until your chin clears the bar, and pause for one second.
- Lower for three seconds to a full hang.
What it should feel like: biceps and lats working together, with your forearms warming up fast. A squat rack with a pull-up bar is a handy home option if you want a safe, stable setup.
[PHOTO: Lifter at the top of an underhand chin-up, chin above the bar, elbows pointing down]
Dumbbell Hammer Curl
- Stand tall with dumbbells at your sides, palms facing in and thumbs forward.
- Pin your elbows next to your ribs and brace your abs.
- Curl the weights toward shoulder height without twisting your wrists.
- Squeeze for one second at the top.
- Lower for three seconds until your arms are straight.
What it should feel like: the front of your upper arm and the top of your forearm. See how this move compares in our hammer curl vs. bicep curl breakdown.
[PHOTO: Side view of a hammer curl at the halfway point, wrists neutral, elbow tucked]
Cable Bayesian Curl
- Set a low pulley with a single D-handle. Hold it with your left hand and face away from the stack.
- Step forward about 24 inches (60 cm) so the cable pulls your arm behind your body.
- Stagger your feet and lean slightly forward, with the elbow behind your torso.
- Curl the handle up toward your shoulder, keeping your upper arm still.
- Pause, then lower slowly until you feel a stretch.
What it should feel like: a deep stretch and steady tension through the whole rep. For more on cable work, check our comparison of barbell curl vs. cable curl.
[PHOTO: Cable bayesian curl at the stretched position, cable running behind the body]
🏋️ Coach’s Tip: Count a three-second lower on every rep. If you can’t control the lowering phase, the weight is too heavy. Grab a towel. Start curling.
Sets, Reps, and Weight by Goal
Use this table to match your sets and reps to your goal. These ranges follow the general pattern in the ACSM position stand on resistance training progression [VERIFY], which pairs heavier loads with longer rests for strength and moderate loads with 8–12 reps for muscle.
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min | Heavy; 1–2 reps left |
| Muscle size | 3–4 | 8–12 | 60–90 sec | Last 1–2 reps tough |
| Endurance | 2–3 | 15–25 | 30–60 sec | Light; steady pace |
Starting weight guide (per hand, adjust to your level):
| Level | Hammer curl | Cable bayesian |
|---|---|---|
| Beginner | 8–15 lb (3.5–7 kg) | 5–15 lb (2–7 kg) |
| Intermediate | 15–30 lb (7–14 kg) | 15–30 lb (7–14 kg) |
| Advanced | 30+ lb (14+ kg) | 30+ lb (14+ kg) |
Choose a weight that lets you finish every rep with control. Then, add reps before adding weight.
Common Mistakes and Fixes
⚠️ Common Mistake: Swinging your torso to lift heavier weights. This shifts the work away from your arms and may irritate your lower back. Lower the weight and keep your glutes squeezed.
- Elbows drifting forward: Pin them beside your ribs (except on bayesian curls, where the elbow stays behind you).
- Half reps: Use a full stretch at the bottom and a full squeeze at the top.
- Dropping the weight: Take three seconds to lower every rep.
- Shrugging shoulders: Keep your shoulders down and away from your ears.
- Bent wrists: Hold your wrists in line with your forearms.
- Chasing heavy weights: Add reps first, then weight in small jumps.
Easier and Harder Variations
Every exercise should have a ramp up and a ramp down. Use this table to adjust the difficulty.
| Exercise | Easier (regression) | Harder (progression) |
|---|---|---|
| Chin-up | Band-assisted or slow lowering only (3–5 sec) | 5-sec lower; weighted backpack 5–10 lb (2.3–4.5 kg) |
| Inverted row | Bent knees, higher bar | Feet elevated about 12 in (30 cm) |
| Hammer curl | Seated, 5–10 lb (2.3–4.5 kg) | 3-1-3 tempo; heavier by 2.5–5 lb (1–2 kg) |
| Cable bayesian | Lighter stack, shorter stretch | Drop set; 1.5-rep style |
| Towel curl | Lighter foot pressure | Maximum pressure, 5-sec lower |
Best Bicep Curl Alternatives: No Equipment, Dumbbell, Cable, and Machine
Here are 13 options, grouped by what you have available.
No Equipment (or Minimal Gear)
1. Towel-resisted curl. Stand on the middle of a towel and hold both ends. Curl up while pressing your foot down for resistance. Do 3 sets of 10–12 reps per arm with 60 seconds of rest. For a harder version, take five seconds to lower. Heads-up: the resistance depends on how hard you press, so effort is key.
2. Backpack curl. Load a backpack with books to roughly 10–20 lb (4.5–9 kg) and hold it by the top handle. Curl it up with palms facing in or up for 3 sets of 10–15 reps. Heads-up: it is bulky and can swing, so go slowly.
3. Underhand inverted row. Lie under a stable table or low bar and grip it with palms facing you. Pull your chest toward your hands while keeping your body straight. Aim for 3 sets of 8–12 reps with 90 seconds of rest. Heads-up: test your table’s stability first, because a wobbly surface is unsafe.
4. Chin-up and negative chin-up. Follow the steps above. If a full chin-up is too hard, jump to the top and lower for four to five seconds, doing 3–5 sets of 3–5 reps. Once you can do eight clean reps, add a backpack for extra load.
Meanwhile, push-ups only use the biceps as stabilizers, so they are not a true replacement. Our guide to push-ups for biceps explains why. For more bodyweight ideas, browse this calisthenics exercises list. Also, if you can add just one item to a small space, see our picks for apartment workout equipment.
Dumbbell Bicep Curl Alternatives
5. Hammer curl. See the steps above. Do 3 sets of 8–12 reps with 60–90 seconds of rest.
6. Incline dumbbell curl. Set a bench to about 45–60 degrees and let your arms hang behind your torso. Curl up with palms facing forward for 3 sets of 10–12 reps, using 10–25 lb (4.5–11 kg) per hand. Heads-up: the deep stretch is intense, so start light.
7. Zottman curl. Curl with palms up, rotate to palms down at the top, and lower slowly. This trains both the biceps and the forearms. Use lighter weights for 2–3 sets of 8–10 reps.
8. Underhand single-arm row. Place one hand and knee on a bench and row the dumbbell with your palm facing forward. Squeeze your lat and bicep at the top. Try 3 sets of 8–12 reps per side with 20–40 lb (9–18 kg).
Prefer a bar? Check the curl bar weight so you can load it correctly.
Cable Bicep Curl Alternatives
9. Cable rope hammer curl. Attach a rope to a low pulley and hold it with palms facing in. Keep your elbows pinned and curl for 3 sets of 10–15 reps. Start with 15–30 lb (7–14 kg). Spread the rope ends at the top for a stronger squeeze.
10. Cable bayesian curl. Follow the steps above. Aim for 3 sets of 10–15 reps per arm.
11. Close-grip underhand pulldown. Use a bar with palms facing you, hands shoulder-width apart. Pull the bar to your upper chest while leaning back slightly, then return slowly. Do 3 sets of 8–12 reps. Heads-up: leaning too far back turns it into a lower-body swing, so keep your torso steady.
Machine Options
12. Machine preacher curl. The fixed path makes it ideal for beginners. Do 3 sets of 10–12 reps with 60–90 seconds of rest and a slow lower.
13. Assisted chin-up machine. The counterweight reduces your body weight. Pick an assistance level that allows 8 clean reps, then reduce it by about 10 lb (4.5 kg) as you improve.
Who Should Be Careful With Bicep Curl Alternatives?
Most healthy adults can try these moves, but a few groups should take extra care:
- Anyone with current elbow, wrist, or shoulder pain, or recent injury or surgery
- People with high blood pressure or heart conditions, since hard pulling often tempts people to hold their breath
- Seniors with health conditions
- Pregnant or postpartum lifters
Please check with a doctor or physical therapist before starting if any of these apply. The HHS Physical Activity Guidelines [VERIFY] also encourage starting gradually and increasing load over time. Stop if you feel sharp pain, numbness, or tingling. Some lifters like the warmth of elbow sleeves for lifting, but they don’t replace good form.
Sample Workout Using Bicep Curl Alternatives
Train arms twice a week with at least 48 hours between sessions. Warm up with five minutes of easy movement and one or two light sets of the first exercise.
Workout A: Home (no equipment), about 25 minutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chin-up or negative chin-up | 4 | 3–8 | 90 sec |
| Underhand inverted row | 3 | 8–12 | 90 sec |
| Towel-resisted curl | 3 | 10–12 per arm | 60 sec |
| Backpack curl | 2 | 12–15 | 45 sec |
Workout B: Gym (dumbbell and cable), about 35 minutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline dumbbell curl | 3 | 10–12 | 90 sec |
| Hammer curl | 3 | 8–12 | 60–90 sec |
| Cable bayesian curl | 3 | 10–15 per arm | 60 sec |
| Close-grip underhand pulldown | 3 | 8–12 | 90 sec |
| Cable rope hammer curl | 2 | 12–15 | 45 sec |
[PHOTO: Home arm workout setup with a doorway chin-up bar, a towel, and a loaded backpack]
To progress, add one or two reps per set each week. Once you reach the top of the range, increase the load by the smallest jump available. Print it. Pin it. Do it.
Frequently Asked Questions
What can I do instead of bicep curls?
You can swap in chin-ups, underhand inverted rows, towel-resisted curls, hammer curls, incline curls, cable rope curls, or an underhand lat pulldown. Each trains the biceps, brachialis, and forearms from a different angle. Choose two or three, perform 3 sets of 8–12 reps, and train them twice a week.
Can you build biceps without curls?
Yes. Your biceps work hard during any pulling movement that bends the elbow, especially chin-ups and underhand rows. A meta-analysis on low- versus high-load training suggests muscle growth can be similar when sets end near failure. Direct curls simply add extra volume.
Are chin-ups better than bicep curls?
Not strictly, but they are efficient. Chin-ups train your biceps and back together, and one Journal of Strength and Conditioning Research study [VERIFY] found higher biceps activation than in standard pull-ups. Curls isolate the biceps more. Most lifters do best using both.
Can push-ups build biceps?
Push-ups mainly train the chest, shoulders, and triceps. The biceps only help stabilize the arm, so push-ups are not a true replacement for curls. For bicep growth at home, choose chin-ups, inverted rows, or towel curls instead.
How many reps should I do for biceps?
For muscle growth, most people do well with 8–12 reps for 3–4 sets, finishing with one or two reps in reserve, as the ACSM progression guidelines [VERIFY] outline. Try 4–6 reps for strength and 15–25 for endurance. Pick a load that feels challenging but controlled.
How often should I train biceps?
Two to three sessions a week, with 48 hours between hard sessions, works well for most people. The CDC recommends muscle-strengthening activity at least two days a week. Because rows and chin-ups already hit the biceps, avoid stacking them with extra curls every day.
Final Thoughts on Bicep Curl Alternatives
Bicep curl alternatives keep your arm training effective, flexible, and fun. Chin-ups and inverted rows build pulling strength with no machines. Meanwhile, hammer, incline, and cable variations give you precise control over grip and angle. Therefore, you can always find a swap that fits your equipment, your schedule, and your elbows.
Start with two moves from this list, use a slow three-second lowering phase, and add reps week by week. Pick one. Start today.
