10 Best Dumbbell Alternate Preacher Curl Alternatives for Limited Equipment

The Dumbbell Alternate Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Alternate Seated Hammer Curl, the Dumbbell Preacher Curl and the EZ Bar Seated Close Grip Concentration Curl. Seven harder versions, among them the Alternate Incline Dumbbell Curl and Flexor Incline Dumbbell Curls, are listed below as progressions rather than swaps.

Dumbbell Alternate Preacher CurlWatch the Dumbbell Alternate Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Alternate Preacher Curl

The steps for the Dumbbell Alternate Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
  2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
  3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
  4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat the movement with your left arm.
  7. Continue alternating arms for the desired number of repetitions.

The 10 Best Dumbbell Alternate Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternate Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Alternate Seated Hammer CurlPlay demonstration

    1. Dumbbell Alternate Seated Hammer Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
    2. Keep your back straight and your elbows close to your torso.
    3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat the movement with your left arm.
    7. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Preacher Curl
    • Body position: seated, the same as the Dumbbell Alternate Preacher Curl
  2. Alternate Incline Dumbbell Curl

    Progression

    2. Alternate Incline Dumbbell Curl

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
    2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
    3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
    4. Repeat the movement with the left hand. This equals one repetition.
    5. Continue alternating in this manner for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Alternate Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Alternate Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Alternate Preacher Curl
    • Body position: seated, the same as the Dumbbell Alternate Preacher Curl

Dumbbell Alternate Preacher Curl FAQ

What muscles does Dumbbell Alternate Preacher Curl work?

The exercise primarily targets the biceps brachii, with secondary recruitment of the brachialis and brachioradialis. Because the preacher position fixes the elbow, it limits shoulder involvement and increases isolated elbow-flexor activation when you supinate and flex against resistance.

Can I build muscle without doing Dumbbell Alternate Preacher Curl?

Yes. You can achieve equivalent hypertrophy by matching volume, intensity, and range of motion with other isolation or compound movements. Use progressive overload, higher load or more controlled eccentrics, and choose substitutes that keep the elbow path and forearm supination similar to preserve biceps activation.

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