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 Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Standing Preacher Curl
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms
How to perform Dumbbell Standing Preacher Curl
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Biceps Leg Concentration Curl
82% match- Biceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the biceps with bodyweight alone.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
- Body position: seated, not standing
2. Bodyweight Side Lying Biceps Curl
80% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
4. One Arm Towel Row
41% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
5. Bodyweight Standing One Arm Row
41% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
8. Elevator
36% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Standing Preacher Curl
- Balance: harder to stay steady on than the Dumbbell Standing Preacher Curl
- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
10. Bodyweight Standing Row
35% match- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- 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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