10 Best Preacher Curl Alternatives for Limited Equipment
If you can’t do preacher curls, use spider curls, concentration curls, cable preacher curls, incline dumbbell curls, or EZ-bar curls to target the biceps with similar isolation and tension. Prioritize a strict tempo, full elbow control, and avoid shoulder involvement to keep load on the biceps brachii and brachialis.
Original Exercise: Preacher Curl
How to Perform Preacher Curl
- To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Preacher Curl Alternatives
1. Ez Barbell Close Grip Preacher Curl
99.9% MatchHow to perform this exercise
- Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
- Rest your triceps on the pad and fully extend your arms, keeping your back straight.
- Slowly curl the barbell towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Lower the barbell back to the starting position, fully extending your arms.
2. Barbell Curls Lying Against An Incline
99.9% MatchHow to perform this exercise
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
3. Barbell Preacher Curl
99.9% MatchHow to perform this exercise
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back down to the starting position.
4. Ez Barbell Seated Curls
99.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
5. Ez Barbell Reverse Grip Preacher Curl
95.2% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
- Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms on the pad, allowing your forearms to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
6. Barbell Seated Close-grip Concentration Curl
93% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Lying Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
8. Barbell Prone Incline Curl
92% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
9. Ez Bar Seated Close Grip Concentration Curl
91.7% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Close-Grip EZ-Bar Curl With Band
91.2% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Preacher Curl Alternative
You might substitute preacher curls because of elbow tendon irritation, shoulder mobility limits, lack of a preacher bench, or a need to vary stimulus to break plateaus. Alternatives retain the isolation benefit by stabilizing the upper arm and focusing elbow flexion on the biceps and brachialis. For example, the spider curl locks your arm against an incline so the elbow is fixed; cue: retract the scapula and curl using pure elbow flexion to bias the biceps brachii. Concentration curls limit momentum to intensify peak contraction, while cable preacher-style curls maintain constant tension through the ROM. Each option alters joint angle and activation; pick one that reduces pain and keeps tension on the target muscle.
How to Choose the Right Substitute
Choose a substitute based on available equipment, which biceps head you want to emphasize, and any pain or mobility constraints. If you lack a preacher bench, standing cable curls or EZ-bar curls deliver consistent resistance; cue: keep elbows tucked and drive flexion from the elbow to load the biceps brachii. To bias the long head, pick incline dumbbell curls that lengthen the muscle at the shoulder. If you need maximal isolation and minimal momentum, use spider or concentration curls with a slow 2–3 second eccentric. Prioritize exercises that allow measurable progressive overload while maintaining strict elbow control and full ROM.
Frequently Asked Questions
What muscles does Preacher Curl work?
Preacher curls primarily target the biceps brachii (both heads) and the brachialis, with secondary involvement of the brachioradialis. By anchoring the elbow on the pad you remove shoulder contribution and force isolated elbow flexion—cue: keep the upper arm flush to the pad and curl using only elbow movement.
What is the best bodyweight alternative to Preacher Curl?
A supinated-grip chin-up or an underhand inverted row provides the closest bodyweight biceps stimulus because both drive strong elbow flexion and high biceps activation. Cue: pull with the elbows, keep the torso rigid, and control the eccentric to shift emphasis to the biceps rather than the lats.
Can I build muscle without doing Preacher Curl?
Yes. You can build biceps size with compound pulls (chin-ups), standing or EZ-bar curls, and isolation variations like spider or concentration curls as long as you apply progressive overload and strict elbow flexion. Cue: prioritize controlled eccentrics and full peak contraction to maximize time under tension and hypertrophy.
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