10 Best Dumbbell Standing Preacher Curl Alternatives for Home Gyms

The Dumbbell Standing Preacher Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing One Arm Curl (Over Incline Bench), the Dumbbell Waiter Biceps Curl and the Dumbbell Standing Concentration Curl. Two harder versions, the Dumbbell One Arm Reverse Spider Curl and the Dumbbell Standing Zottman Preacher Curl, are listed below as progressions rather than swaps.

Dumbbell Standing Preacher CurlWatch the Dumbbell Standing 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 Standing Preacher Curl

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

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
  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 Standing Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing 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 Standing One Arm Curl (Over Incline Bench)Play demonstration

    1. Dumbbell Standing One Arm Curl (Over Incline Bench)

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
    2. Place your other hand on an incline bench for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back 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 on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Preacher Curl
  2. Dumbbell Waiter Biceps CurlPlay demonstration

    2. Dumbbell Waiter Biceps Curl

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat 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 Standing Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Preacher Curl
  3. Dumbbell Standing Concentration CurlPlay demonstration

    3. Dumbbell Standing Concentration Curl

    98% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
    2. Place your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Preacher Curl
    • Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
  6. Barbell Standing Concentration CurlPlay demonstration

    6. Barbell Standing Concentration Curl

    97% 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. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
    2. Rest your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the weight back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Movement: curl, the same as the Dumbbell Standing Preacher Curl
    • Primary muscle: biceps, the same as the Dumbbell Standing Preacher Curl
    • Equipment: free weights, the same as the Dumbbell Standing Preacher Curl
    • Body position: standing, the same as the Dumbbell Standing Preacher Curl
    • Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl

Why You Might Need a Dumbbell Standing Preacher Curl Alternative

You may substitute the dumbbell standing preacher curl because of equipment limits, elbow discomfort, or to change stimulus for growth. A preacher-style set-up biases the short head by fixing the upper arm; alternatives recreate that fixed upper-arm position or increase range of motion to target the long head. For joint issues choose cables or slow eccentrics to reduce shear, cue: pause at 90° and lower under control to limit impulsive torque. If you lack a preacher bench, concentration or incline curls reproduce isolation while allowing different forearm angles and muscle activation patterns.

Dumbbell Standing Preacher Curl FAQ

What muscles does Dumbbell Standing Preacher Curl work?

The exercise primarily isolates the biceps brachii, with secondary activation of the brachialis and brachioradialis. The fixed upper-arm position minimizes shoulder contribution, so cue: keep your upper arm against the pad or body to maximize elbow flexor loading.

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