14 Preacher Curl Alternatives You Must Try

Looking to level up your arm workout routine without a preacher curl bench? You’re in the right place. As a seasoned fitness enthusiast, you understand the importance of targeting those biceps effectively. While the preacher curl is a classic move, sometimes you need to switch things up to keep those gains coming.

With a variety of preacher curl alternatives at your disposal, you can ensure your biceps get the attention they deserve. Whether it’s standing barbell curls, concentration curls, or spider curls, each exercise offers a unique way to engage those arm muscles. Stay tuned as we break down these alternatives and guide you on maximizing your bicep gains.

14 Preacher Curl Alternatives

If you’re looking for alternatives to the preacher curl to add variety to your bicep workouts or don’t have access to a preacher bench, here are 14 effective exercises you can incorporate into your routine:

1. Hammer Curls

Hammer curls target the biceps and forearms with a neutral grip, promoting balanced arm strength. This variation emphasizes the brachialis, a key muscle in the upper arm.

2. Concentration Curls:

Concentration curls isolate the biceps through seated, one-arm curls. This exercise limits body movement, ensuring focused bicep engagement and muscle growth.

3. Standing Barbell Curls:

A classic bicep workout, standing barbell curls engage both biceps simultaneously. Proper form and control enhance muscle activation across the entire bicep area.

4. Incline Dumbbell Curls:

Performed on an incline bench, this exercise stretches the biceps at the bottom of the movement, intensifying muscle engagement and promoting growth with each curl.

5. EZ Bar Curls:

EZ bar curls reduce wrist strain while effectively working the biceps. The angled grip targets both the long and short bicep heads for balanced development.

6. Cable Bicep Curls:

Cable curls provide constant tension throughout the movement, leading to increased muscle activation. The variety of attachments allows for targeting different parts of the biceps.

7. Resistance Band Bicep Curls:

Ideal for home workouts, resistance bands offer variable tension, mimicking the isokinetic resistance of machines, which can lead to significant bicep growth.

8. Zottman Curls:

Zottman curls combine a regular curl with a reverse grip on the way down, working both the biceps and the forearm muscles for comprehensive arm development.

9. Chin-Ups:

While primarily a back exercise, chin-ups significantly engage the biceps due to the underhand grip. They are effective for building upper body strength holistically.

10. Spider Curls:

Performed face down on an incline bench, spider curls eliminate body momentum, ensuring strict bicep isolation and engagement throughout the curling motion.

11. Neutral-Grip Pull-Ups:

Neutral-grip pull-ups target the biceps alongside the back muscles, offering a compound exercise option that enhances overall upper body strength.

12. Drag Curls:

Drag curls focus on the contraction of the biceps without allowing the elbows to move forward, ensuring intense bicep activation and stimulation.

13. Seated Alternating Dumbbell Curls:

This seated variation reduces body momentum, focusing effort on the biceps as you alternate arms. It ensures each bicep receives concentrated attention.

14. Lying Cable Curls:

Performed on a flat bench with a cable machine, lying cable curls maintain constant tension on the biceps, especially at the peak of the contraction, for maximum muscle engagement.

Benefits of Preacher Curls

Preacher curls are a powerhouse exercise for your biceps, offering unique advantages that can take your arm workout to the next level. Here’s why incorporating preacher curls into your routine can be beneficial:

• Isolation: Preacher curls isolate the biceps, allowing you to focus solely on these muscles without involving other muscle groups. This isolation helps in maximizing the engagement and growth of your biceps.
• Preventing Cheating: The preacher bench prevents swinging or using momentum to lift the weight, ensuring strict form. This helps in targeting the biceps more effectively and reducing the risk of injury.
• Improved Muscle Contractions: By locking your arms in a fixed position, preacher curls allow for a full range of motion, leading to better muscle contractions and enhanced muscle activation in the biceps.
• Strength Development: Engaging in regular preacher curl workouts can enhance your bicep strength, which can positively impact your performance in other upper body exercises and activities.
• Variety: Preacher curls offer a variety of grip options, including underhand and overhand grips, allowing you to target different areas of the biceps for balanced muscle development.

Incorporating preacher curls into your arm workout routine can contribute significantly to the growth and strength of your biceps, enhancing overall upper body strength and muscle definition.

Frequently Asked Questions

What benefits do preacher curls offer in an arm workout routine?

Preacher curls provide isolation, ensuring strict form to prevent cheating, enhancing muscle contractions, aiding in strength development, and enabling varied grips for balanced muscle targeting. Incorporating preacher curls can boost bicep growth, strength, and overall upper body definition.

Are preacher curls safe for shoulder muscles?

Preacher curls primarily target the biceps but can stress the shoulders. Consult a healthcare professional or certified trainer to assess specific injuries and recommend safe exercises.

Why are preacher curls effective?

Preacher curls build bicep and forearm strength, power, and definition. The EZ bar preacher curl’s natural elbow movement stabilizes joints and optimizes eccentric loading capacity.

What are Zottman curls and their benefits?

Zottman curls, also known as Zottman dumbbell curls, target upper and lower arm muscles, engaging the biceps brachii, brachialis, and brachioradialis. This exercise variation boosts overall arm development.

Can preacher curls lead to bicep tears?

While extremely rare, simultaneous bilateral distal bicep tendon rupture can occur during preacher curls. Only a few documented cases indicate this unusual injury during the exercise.