10 Best Lever Preacher Curl Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Lever Hammer Grip Preacher Curl

   96% match

   • Biceps
   • Lever
   • Beginner
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   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
   • Lever
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
   • Lever
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   5. Cable One Arm Preacher Curl

   90% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the cable machine so that the preacher curl pad is at chest height.
   2. Stand facing the cable machine with your feet shoulder-width apart.
   3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
   4. Keep your back straight and your core engaged.
   5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
   6. Pause for a moment at the top of the movement, squeezing your biceps.
   7. Slowly lower the cable handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch arms and repeat the exercise.

   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
6. 

   6. One Arm Dumbbell Preacher Curl

   90% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
   • 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

   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
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
   2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
   5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

   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
9. Play demonstration

   9. Dumbbell Concentration Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
   2. Fully extend your arm and hold the dumbbell with an underhand grip.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while 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 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
10. Play demonstration

    10. Band Concentration Curl

    89% match

    • Biceps
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
    2. Hold one end of the band in your hand and step on the other end with your foot on the same side.
    3. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
    4. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
    5. Pause for a moment at the top, then slowly lower your hand back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    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 band, not a machine
    • Body position: seated, the same as the Lever Preacher Curl