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Cable Seated Overhead Curl (SZ Bar) Alternative

12 substitute exercises that target the same muscles

1
Tight Fist Lift demonstration

Tight Fist Lift
2
Battling Ropes demonstration

Battling Ropes
3
Dumbbell Curl to Press demonstration

Dumbbell Curl to Press
4
Cable Rope Hammer Preacher Curl demonstration

Cable Rope Hammer Preacher Curl
5
Dumbbell Prone Incline Hammer Curl demonstration

Dumbbell Prone Incline Hammer Curl
6
Dumbbell Reverse-Grip Biceps Curl demonstration

Dumbbell Reverse-Grip Biceps Curl
7
Barbell Curl Press Extension demonstration

Barbell Curl Press Extension
8
Dumbbell Curl Press Extension demonstration

Dumbbell Curl Press Extension
9
Dumbbell Hammer Strict Curl demonstration

Dumbbell Hammer Strict Curl
10
Cable SZ Bar Close-Grip Curl demonstration

Cable SZ Bar Close-Grip Curl
11
Dumbbell Alternate Hammer Strict Curl demonstration

Dumbbell Alternate Hammer Strict Curl
12
Dumbbell Biceps Curl with Overhead Extension on Stability Ball demonstration

Dumbbell Biceps Curl with Overhead Extension on Stability Ball

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Cable Seated Overhead Curl (SZ Bar) trains

Primary Biceps Brachii

Secondary Brachialis Brachioradialis Deltoid Anterior Triceps Brachii

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