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Roll Biceps Lying on Floor Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Curl to Press demonstration

Dumbbell Curl to Press
2
Dumbbell Reverse-Grip Biceps Curl demonstration

Dumbbell Reverse-Grip Biceps Curl
3
Barbell Curl Press Extension demonstration

Barbell Curl Press Extension
4
Dumbbell Curl Press Extension demonstration

Dumbbell Curl Press Extension
5
Tight Fist Lift demonstration

Tight Fist Lift
6
Dumbbell Hammer Strict Curl demonstration

Dumbbell Hammer Strict Curl
7
Dumbbell Alternate Hammer Strict Curl demonstration

Dumbbell Alternate Hammer Strict Curl
8
Battling Ropes demonstration

Battling Ropes
9
Bottle Weighted Alternate Hammer Curl demonstration

Bottle Weighted Alternate Hammer Curl
10
Cable Rope Hammer Preacher Curl demonstration

Cable Rope Hammer Preacher Curl
11
Ring Arm Curl demonstration

Ring Arm Curl
12
Suspender Biceps Curl demonstration

Suspender Biceps Curl

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 Roll Biceps Lying on Floor trains

Primary Biceps Brachii

Secondary Brachialis Deltoid Anterior

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