10 Best Barbell Preacher Curl Alternatives for Limited Equipment
Use alternatives that keep the elbow fixed and isolate elbow flexion: seated dumbbell preacher curls on an incline bench, cable curls with a straight bar, hammer curls, concentration curls, or underhand chin-ups. Control the eccentric, supinate the wrist at the top, and pause 1–2 seconds to maintain biceps brachii tension and strict form.
Original Exercise: Barbell Preacher Curl
How to Perform Barbell Preacher Curl
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Preacher Curl Alternatives
1. Ez Barbell Seated Curls
99.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
2. Barbell Curls Lying Against An Incline
99.9% MatchHow to perform this exercise
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
- After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- Repeat for the recommended amount of repetitions.
3. Ez Barbell Close Grip Preacher Curl
99.9% MatchHow to perform this exercise
- Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
- Rest your triceps on the pad and fully extend your arms, keeping your back straight.
- Slowly curl the barbell towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Lower the barbell back to the starting position, fully extending your arms.
4. Ez Barbell Reverse Grip Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
- Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms on the pad, allowing your forearms to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
5. Barbell Seated Close-grip Concentration Curl
93% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Barbell Lying Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
7. Barbell Prone Incline Curl
92% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
8. Ez Bar Seated Close Grip Concentration Curl
91.7% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
9. Close-Grip EZ-Bar Curl With Band
91.2% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
10. Close-Grip EZ Bar Curl
91.2% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Barbell Preacher Curl Alternative
You might substitute the barbell preacher curl because of shoulder or wrist pain from a straight bar, lack of a preacher bench, or a need for unilateral work. A cable preacher preserves constant tension and lowers peak joint stress—set the pad so your upper arm rests and keep the elbow fixed. Dumbbells let you correct asymmetries and emphasize controlled eccentrics to increase time under tension. Hammer curls shift load toward the brachialis and brachioradialis, useful when elbow flexion strength is the limiter. Choose alternatives that replicate the isolation biomechanics (anchored elbow, minimal shoulder involvement) to maintain biceps activation and hypertrophy stimulus.
How to Choose the Right Substitute
Prioritize equipment availability, desired muscle emphasis, and joint comfort. If you want constant tension and low peak shear, pick cable curls with a straight bar—anchor your elbow and keep the forearm vertical through the rep. If you lack a preacher bench, perform seated incline dumbbell curls with the upper arm braced and a 2–3 second eccentric. For unilateral deficits, use single-arm concentration curls and fully supinate at the top to maximize biceps brachii contraction. For brachialis emphasis, choose hammer curls with a neutral grip and elbows tight to the ribcage. Match the substitute to the biomechanics you need: load, range of motion, and elbow stabilization.
Frequently Asked Questions
What muscles does Barbell Preacher Curl work?
The barbell preacher curl primarily targets the biceps brachii (short and long heads) by isolating elbow flexion while minimizing shoulder involvement because the pad pins the upper arm. It also engages the brachialis and brachioradialis; keep your elbows anchored and avoid shoulder movement to maximize biceps activation.
What is the best bodyweight alternative to Barbell Preacher Curl?
Supinated (underhand) chin-ups are the best bodyweight alternative because they load elbow flexion and significantly recruit the biceps under vertical resistance. Pull to the lower chest with elbows close and scapula depressed; if needed, use slow negatives (3–4 second eccentrics) to increase biceps time under tension.
Can I build muscle without doing Barbell Preacher Curl?
Yes—you can build biceps size using a mix of compound and isolation movements that provide progressive overload and proper muscle activation. Use chin-ups, rows, EZ-bar curls, dumbbell curls, or cable curls; prioritize full range of motion, controlled eccentrics, and progressively heavier sets to stimulate hypertrophy.
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