Barbell Biceps Curl (with Arm Blaster) vs Barbell Lying Preacher Curl: Complete Comparison Guide

Barbell Biceps Curl (with Arm Blaster) vs Barbell Lying Preacher Curl — two isolation moves that keep the load on your biceps but change how the muscle is loaded. You’ll get direct technique cues, a biomechanical breakdown of how each hits the biceps (long head vs short head emphasis, length-tension and force vector differences), equipment needs, injury risk, and which to use for hypertrophy, strength, or beginner programming. Read on so you can pick the right curl for your goals and set up each move correctly.

Similarity Score: 100%

Exercise A

Barbell Biceps Curl (with Arm Blaster)

Target Biceps

Equipment Barbell

Body Part Upper-arms

Difficulty Beginner

Movement Isolation

Secondary Muscles

Forearms

Exercise B

Barbell Lying Preacher Curl

Target Biceps

Equipment Barbell

Body Part Upper-arms

Difficulty Beginner

Movement Isolation

Secondary Muscles

Forearms

Attribute	Barbell Biceps Curl (with Arm Blaster)	Barbell Lying Preacher Curl
Target Muscle	Biceps	Biceps
Body Part	Upper-arms	Upper-arms
Equipment	Barbell	Barbell
Difficulty	Beginner	Beginner
Movement Type	Isolation	Isolation
Secondary Muscles	1	1

Secondary Muscles Activated

Barbell Biceps Curl (with Arm Blaster)

Forearms

Barbell Lying Preacher Curl

Forearms

Visual Comparison

Barbell Biceps Curl (with Arm Blaster)

Barbell Lying Preacher Curl

Key Differences

Both exercises target the Biceps using Barbell. The main differences are in their movement patterns and muscle activation angles.

Pros & Cons

Barbell Biceps Curl (with Arm Blaster)

+ Pros

Pins elbows to reduce shoulder cheat and increase peak biceps contraction
Portable setup — Arm Blaster is inexpensive and easy to add to standing curls
Excellent for high-tension top-of-ROM contractions and peak-contraction holds
Versatile for tempo work (2–4s eccentrics, 1–2s isometrics) to increase time under tension

− Cons

Requires an Arm Blaster or equivalent accessory
Standing position still allows some torso sway if form breaks down
Straight-bar grips can stress wrists; an EZ bar is often preferable

Barbell Lying Preacher Curl

+ Pros

Upper arm support forces strict elbow position and reduces cheating
Easy to overload safely for lower-rep strength sets (4–6 reps)
Strong control through the mid-range and controlled eccentrics
Great for beginners to learn elbow flexion without body momentum

− Cons

Requires a preacher bench or pad attachment, less common at home
Pad angle can limit end-range shoulder extension, altering the stretch
If pad height is wrong it can place undue stress on the distal biceps tendon

When Each Exercise Wins

For muscle hypertrophy: Barbell Biceps Curl (with Arm Blaster)

The Arm Blaster pins the elbows and maximizes peak contraction and time under tension at the top of the ROM. Use 8–12 reps, 3–5 sets, 2–4s eccentrics and 1–2s top holds to exploit length-tension and increase muscle damage and metabolic stress.

For strength gains: Barbell Lying Preacher Curl

The preacher setup stabilizes the arm and reduces compensatory motion so you can progressively load heavier weights safely. Program 4–6 reps with 3–5 sets and 2–3 minute rests to prioritize force production and motor recruitment.

For beginners: Barbell Lying Preacher Curl

A supported pad enforces elbow position and limits momentum, making it easier to learn strict elbow flexion patterns and proper tempo. Start with light weight and 10–15 reps to build motor control.

For home workouts: Barbell Biceps Curl (with Arm Blaster)

The Arm Blaster is compact and low-cost compared to a preacher bench. You can perform standing curls with a standard bar or EZ bar and still get strict elbow positioning at home.

Frequently Asked Questions

Can I do both Barbell Biceps Curl (with Arm Blaster) and Barbell Lying Preacher Curl in the same workout?

Yes. Sequence them so the preacher curl comes first for heavy, low-rep sets (4–6) to prioritize strength, then use the Arm Blaster for 2–4 sets of 8–12 to grind out hypertrophy with strict peak contractions.

Which exercise is better for beginners?

Barbell Lying Preacher Curl is typically better for beginners because the pad enforces elbow position and prevents torso cheating, letting you learn proper elbow flexion mechanics with lighter loads and higher reps.

How do the muscle activation patterns differ?

The Arm Blaster accentuates peak contraction at the top of the curl by keeping the elbow fixed behind the torso, increasing biceps tension in end-range. The preacher curl shifts relative tension into the mid-range and lengthens the biceps on the descent, emphasizing controlled eccentrics and reducing shoulder involvement.

Can Barbell Lying Preacher Curl replace Barbell Biceps Curl (with Arm Blaster)?

You can substitute the preacher curl if you lack an Arm Blaster, but expect slight differences: preacher favors mid-range control and heavy loading, while the Arm Blaster better isolates peak contraction. Choose based on whether you want overload stability or top-of-ROM tension.

Expert Verdict

Use the Barbell Biceps Curl (with Arm Blaster) when your goal is hypertrophy and maximizing peak contraction and top-of-ROM tension — aim for 8–12 reps, controlled eccentrics (2–4s) and short pauses at the top. Choose the Barbell Lying Preacher Curl when you need strict positioning for strength, progressive overload, or motor learning — target 4–6 reps for strength or 8–10 to build controlled hypertrophy. If you train at home and lack a preacher bench, the Arm Blaster is the practical pick. Alternate both across phases to exploit different length-tension and force-vector benefits.

More comparisons with Barbell Biceps Curl (with Arm Blaster)