10 Best Dumbbell Preacher Curl Alternatives for Equipment Limits

The Dumbbell Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Seated Dumbbell Curl, the Seated Dumbbell Inner Biceps Curl and the Dumbbell Seated Bicep Curl. A harder version, the Dumbbell Seated Preacher Curl, is listed below as a progression rather than a swap.

Dumbbell Preacher CurlWatch the Dumbbell 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 Preacher Curl

The steps for the Dumbbell 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 curl bench with your upper arms resting on the pad and your chest against it.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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. Seated Dumbbell Curl

    1. Seated Dumbbell Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
    2. Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
    3. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
    4. Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Preacher Curl
    • Body position: seated, the same as the Dumbbell Preacher Curl
  4. Dumbbell Seated Preacher CurlPlay demonstration

    Progression

    4. Dumbbell Seated Preacher 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 on a preacher curl bench with your feet flat on the floor.
    2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Preacher Curl
    • Body position: seated, the same as the Dumbbell Preacher Curl
  6. Barbell Curls Lying Against An Incline

    6. Barbell Curls Lying Against An Incline

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. 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.
    3. 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.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

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

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