10 Best Lever Preacher Curl Alternatives for Limited Equipment

The 10 Best Lever Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lever 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.

1. Play demonstration

   1. Lever Hammer Grip Preacher Curl

   96% match

   Biceps · Beginner · Isolation

   The same equipment, taken with a neutral grip.

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
   3. Grasp the handles with a hammer grip (palms facing each other).
   4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the handles back to the starting position.
   7. 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 Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: a machine, the same as the Lever Preacher Curl
   • Body position: seated, the same as the Lever Preacher Curl
2. Play demonstration

   Progression

   2. Lever Reverse Grip Preacher Curl

   96% match

   Biceps · Intermediate · Isolation

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

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Grasp the handles with an underhand grip, palms facing up.
   3. Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.
   4. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
   5. Pause for a moment at the top of the movement, squeezing your biceps.
   6. Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
   7. 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 Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: a machine, the same as the Lever Preacher Curl
   • Body position: seated, the same as the Lever Preacher Curl
3. Play demonstration

   3. Lever Bicep Curl

   92% match

   Biceps · Beginner · Isolation

   It uses the same equipment and still works the biceps.

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
   3. Exhale and curl the handles upward, contracting your biceps.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: curl, the same as the Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: a machine, the same as the Lever Preacher Curl
   • Body position: seated, the same as the Lever Preacher Curl
4. Play demonstration

   4. Cable Concentration Curl

   90% match

   Biceps · Beginner · Isolation

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

   • Cable

   How to perform it

   1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
   2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
   3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
   4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle 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 Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: a cable, not a machine
   • Body position: seated, the same as the Lever Preacher Curl

5. 5. Cable One Arm Preacher Curl

   90% match

   Biceps · Beginner · Isolation

6. 

   6. One Arm Dumbbell Preacher Curl

   90% match

   Biceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
   2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
   3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
   4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
   5. Switch arms and repeat the movement.

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

   Why this matches

   • Movement: curl, the same as the Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: free weights, not a machine
   • Body position: seated, the same as the Lever Preacher Curl
7. Play demonstration

   7. Biceps Leg Concentration Curl

   89% match

   Biceps · Beginner · Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   • Bodyweight

   How to perform it

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then 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 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: curl, the same as the Lever Preacher Curl
   • Primary muscle: biceps, the same as the Lever Preacher Curl
   • Equipment: bodyweight only, not a machine
   • Body position: seated, the same as the Lever Preacher Curl

8. 8. Concentration Curls

   89% match

   Biceps · Beginner · Isolation

9. 9. Dumbbell Concentration Curl

   89% match

   Biceps · Beginner · Isolation

10. 10. Band Concentration Curl

    89% match

    Biceps · Beginner · Isolation