Preacher Curls vs Bicep Curls: Best Arm Exercise?

Preacher curls vs bicep curls — what's the best biceps exercise? Biceps are one of the most loved muscle groups for many lifters. Big biceps immediately allude to a well-built physique; they're an iconic bodybuilding muscle, and for this reason there are plenty of exercises to choose from when training them. There's one infamous exercise deemed the holy grail for biceps: curls. When it comes to arm workouts, many people wonder about the difference between preacher curls and bicep curls. Both target the biceps, but they do so in slightly different ways.

This article is your one-stop shop for all things biceps and choosing the correct exercises for you.

TL;DR

• Bicep curls are an isolation exercise that primarily target the biceps while also training the brachialis and brachioradialis.
• Curls can help increase biceps size and strength when performed consistently with sufficient resistance and progressive overload.
• Dumbbells, barbells, cables, and resistance bands can all be effective for curls, with each offering slightly different loading characteristics.
• Proper curl technique involves controlling the weight through a comfortable range of motion while minimizing excessive swinging or momentum.
• Curls generally work best after compound pulling exercises because your biceps already contribute to movements such as rows and pull-ups.

Preacher Curls vs. Bicep Curls: What's a Better Biceps Exercise?

Preacher curls and bicep curls are both great arm exercises to build the biceps and are commonly used to train the arms. While they both pack on mass, they have slightly different functions and work best in different scenarios. Understanding the benefits of preacher curl vs bicep curl can help you optimize your workout routine.

Preacher Curls

• Performed on a preacher bench
• Mitigates movement and prevents "cheating"
• Classic isolation exercise to target the biceps
• Minimizes the use of other muscles
• Can help build a more defined biceps and "peak"

Bicep Curls

• Performed with various equipment like dumbbells, barbells, or cables
• Allows more flexibility in movement pattern
• More versatile and can be done in different ways
• Engages more stabilizing muscles
• Allows greater loads

Comparing cable curls vs preacher curls can help you decide which exercise fits best into your training plan.

Choose a preacher curl to mitigate movement and fully isolate the biceps.

Choose a bicep curl to load the biceps with heavier loads.

Whether you choose preacher curls vs barbell curls, or any other variation, the key is to maintain proper form and consistency to build mass.

Building Muscle Mass in the Biceps

Building muscular, strong biceps is essential in any bodybuilding program and crucial even for the average gym-goer who wants a well-rounded physique. To build big arms, it's good to know the basic anatomy of the bicep. Understanding its function and role helps you target the muscles.

Biceps Anatomy

The biceps is one of three elbow flexor muscles that fun to a different capacity to flex the elbow. Collectively, these three muscles form the anterior portion of the arm ^[1].

• Biceps Brachii: Contains a long and short head and is a primary elbow flexor and powerful forearm supinator. It also crosses the shoulder joint, allowing it to assist with shoulder flexion.
• Brachialis: A primary elbow flexor located underneath the biceps brachii. It helps bend the elbow regardless of whether the forearm is pronated, neutral, or supinated.
• Brachioradialis: An elbow flexor that runs along the thumb side of the forearm. It is especially active when curling with a neutral grip, such as during hammer curls.

The biceps brachii is the muscle most people think of when they say "the biceps." Its primary role is elbow flexion (at the elbow joint) while in a supinated position, as well as supination of the forearm (rotating palm up).

To optimize growth in the biceps, training all three muscles is ideal as they function together. Each can add size to the arm, so biceps training should contain a variety of exercises ^[2].

Correct Technique Execution and Performance Cues

Bicep Curls

1. Stand up straight, looking forward with feet shoulder-width apart and firmly planted into the floor.
2. Hold your barbell in front of you with a supinated grip (palms facing up).
3. Lock your elbows in by your side, brace your core, and curl the bar up towards your chest.
4. Aim to get your forearms as close to your biceps as possible for a full rep before lowering the bar to the starting position, ready for the next rep.

*Mentioned above is a standard barbell curl. You can also perform curls with dumbbells or use different grips, stances, etc. (e.g., wide grip or narrow grip). Instead of placing hands shoulder-width apart, you move your hands closer together or further apart depending on the desired stimulus.

Performance Cues

• Ensure you grip the ground well with your feet, shoulders down, and elbows locked in close to your side. Your upper body should feel solid, especially once you brace your core.
• Once you begin the rep, avoid rocking or swinging the bar. This indicates the load is too heavy or that you need better form. Using momentum instead of correct form will not help you build the muscle because it takes tension off the target.
• Ensure your wrists stay in line with your forearm and aren't over-extended by the bar.

Preacher Curls

1. Choose a suitable bench to perform your curls on (a specific preacher curl bench, usually accompanied by an EZ bar, or performed unilaterally with dumbbells on the back of a regular bench) — see the image above.
2. Position yourself with the back of your arm (triceps) lying firmly against the bench. The top of the bench is directly under your armpit.
3. Take your bar/dumbbell and, similarly to a standard curl, flex your biceps, bringing the weight towards your shoulder(s). Again, aim for the forearm as close to the bicep as possible for a full rep.
4. Lower it back down in a similar, controlled manner, avoiding overextending at the bottom portion of the rep.

Performance Cues

• Once in position, your tricep will be flat against the bench, but your wrist will not. Your hands will hold the weight slightly off the bench.
• It can help to have a partner hand you the weight once in position, as it can be challenging to grab the barbell/dumbbell and slot back into the bench without overextending yourself.
• When lowering the bar back down, avoid locking your elbow fully out to prevent overextending the joint.

Main Differences in Form

Bicep Curls

• No bench: Bicep curls are typically performed without a bench.
• Full elbow extension: The elbows are fully extended during the exercise.
• Risk of swinging/using momentum: Because you stand, there's a greater chance of body momentum.

Preacher Curls

• Uses a bench: Preacher curls are performed using a preacher bench, providing support.
• Don't fully extend the elbow: The elbows are not fully extended during the exercise.
• No risk of swinging: The bench support minimizes the risk of using body momentum or swinging to lift the weight.

Muscle Engagement in Preacher Curls and Bicep Curls

So you may be wondering why you'd use both exercises if they train the same muscles. The reality is all three of these muscles have slightly different functions and are activated to different degrees. Research suggests both preacher and incline curls can effectively build the biceps, although they may emphasize growth in different regions of the muscle ^[2].

One thing you'll notice when performing these exercises is the difference in where the most challenging part of the rep is. For preacher curls, the hardest part of the rep is at the bottom, with little to no tension once you reach the top. For bicep curls, the hardest part is at the top, and you can relax at the bottom.

Benefits and Drawbacks

The preacher curl and bicep curl are both great biceps exercises, yet they have different benefits and uses. In short:

Bicep Curls

Like preacher curls, standard bicep curls are a great exercise for training the biceps. Primary benefits include:

• Ability to load the bar and increase the weight.
• Easier to increase volume for progressive overload.

However, bicep curls also have some downsides:

• Technique can be more difficult than preacher curls.
• Easy to cheat with body movement.
• Might be harder on the wrists.
• Can be more challenging to isolate the biceps.

Final Say: Bicep curls allow heavier loads but also allow body momentum. Momentum isn't always a bad thing when used appropriately by experienced lifters — but newer lifters may be tempted to cheat. Regardless, it's a classic biceps exercise and should be part of most lifters' rotation due to its ability to create high levels of force ^[3].

Preacher Curls

Preacher curls are textbook isolation movements for the biceps brachii. Their set-up delivers a range of benefits:

• A pure isolation movement that allows little extra movement.
• Easy to "feel" the biceps.
• Creates a good stretch at the bottom of the movement.

Although great for overloading the biceps in the mid-portion of the rep, there are some limitations:

• Some people may feel discomfort.
• Can put high levels of stress on the elbow.
• Only allows lighter loads.

Final Say: The preacher curl is a brutal biceps exercise, so start with lighter loads and keep the intensity down when you first begin — it can generate significant soreness, even in experienced lifters. Most people should use the traditional EZ bar, as it creates a natural angle for your arms to follow and a more comfortable lift than a standard barbell. Regardless, it's a great exercise that allows optimal form to really target the biceps; just don't go too hard ^[4].

Variations & Alternatives

Preacher curls and your other types of bicep curls can be performed in multiple ways with many different pieces of equipment, including:

Bicep Curl Variations & Alternatives

• Cable Bicep Curls
• Zottman Curls
• EZ Bar Curls
• Dumbbell Curls

Preacher Curl Variations & Alternatives

• Machine Preacher Curls
• Cable Preacher Curls
• Dumbbell Preacher Curls
• Bayesian Curls

Adding Curls to Your Training Program

If you're looking to add some curls into your program but aren't sure where to fit them in, there are a few things to consider. The biceps are involved in most pulling movements, including:

• Deadlifts
• Rows
• Pull-ups

If your goal is building a well-rounded physique or increasing overall strength, prioritize your bigger compound exercises earlier in your workouts. You can lift a lot more during a deadlift than a bicep curl, and if you've already pre-fatigued your biceps earlier in the workout, it may limit your performance on your bigger lifts — reducing the overall volume and effectiveness of your training. A solid plan has 2–3 compound lifts at the start of the workout, then moves into more isolation/unilateral work (e.g., bicep curls and preacher curls).

Individual Preferences

Although there are standard recommendations you can follow, what matters most is choosing a training plan and exercises that work for you. If you hate preacher curls but enjoy a cable bicep curl, do that. If you love the difficulty of an EZ bar preacher curl and dread the standing barbell curl, choose the former. For most people, worrying about small nuances in results isn't worth it. Some variation over time can help, but consistency wins in the long term — so find what works for you and stick with it.

FAQ: Bicep Curls vs. Preacher Curls

What muscles do bicep curls work?

Bicep curls primarily target the biceps brachii while also involving the brachialis and brachioradialis.

How many sets and reps of bicep curls should I do?

A practical starting point is 2–4 sets of roughly 8–15 reps. Your total volume should account for other exercises that already train the biceps.

Should I do bicep curls every day?

Generally, no. Your biceps need time to recover like any other muscle, and they also get trained during rows, pull-ups, and other pulling exercises.

Should I do curls before or after compound exercises?

For most programs, perform curls after your primary compound exercises. This prevents biceps fatigue from limiting heavier pulling movements.

Are dumbbell or barbell curls better?

Neither is inherently better. Dumbbells allow each arm to work independently, while barbells make it easy to progressively increase the total load.

Conclusion: Preacher Curls vs. Bicep Curls

Preacher curls and other biceps curl variations can all be effective for building bigger, stronger biceps. The key is progressive overload: gradually increasing weight, reps, or training difficulty over time. If you struggle to maintain proper form, preacher curls are an excellent option — the supported position isolates the biceps and makes it harder to use momentum or "ego lift." Other variations, such as barbell curls, require more control but let you handle heavier loads, making them great for building strength and mass. Ultimately, both deserve a place in a well-rounded biceps workout.

Want more guidance? Check out our Weekly Dumbbell Workout #1.

Shop the equipment: Dumbbells · Barbells · Resistance Bands · Weight Benches

Related Guides

• 10 Best Dumbbell Exercises for Building Muscle
• 7 Best Dumbbell Tricep Exercises for Sculpted Arms
• Simple Dumbbell Exercises for Arms & Chest

References

1. Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165
2. Kassiano, W., Costa, B., Kunevaliki, G., Lisboa, F., et al. (2025). Distinct muscle growth and strength adaptations after preacher and incline biceps curls. International Journal of Sports Medicine, 46(5), 334–343. https://pubmed.ncbi.nlm.nih.gov/39809454/
3. Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A. C., & Vieira, T. M. M. (2009). Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science & Medicine, 8(1), 24–29. https://pmc.ncbi.nlm.nih.gov/articles/PMC3737788/
4. Oliveira, A. S., & Gonçalves, M. (2009). Positioning during resistance elbow flexor exercise affects electromyographic activity, heart rate, and perceived exertion. Journal of Strength and Conditioning Research, 23(3), 854–862. https://doi.org/10.1519/JSC.0b013e3181a00c25