10 Best Preacher Curl Alternatives for Limited Equipment

The Preacher Curl is done seated with a barbell. Ranked closest by our scoring: the Barbell Lying Preacher Curl, the EZ Barbell Close Grip Preacher Curl and EZ Barbell Seated Curls. Two harder versions, the Barbell Curls Lying Against An Incline and the Lying High Bench Barbell Curl, are listed below as progressions rather than swaps.

Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Preacher Curl

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

Biceps · Barbell · Beginner · Isolation

  1. 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.
  2. 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.
  3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the 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. Barbell Lying Preacher CurlPlay demonstration

    1. Barbell Lying Preacher Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Barbell
    How to perform it
    1. 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.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the barbell back to the starting position.
    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 Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: free weights, the same as the Preacher Curl
    • Body position: seated, the same as the Preacher Curl
  2. Barbell Curls Lying Against An Incline

    Progression

    2. Barbell Curls Lying Against An Incline

    99% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
    2. 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.
    3. 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.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: curl, the same as the Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: free weights, the same as the Preacher Curl
    • Body position: seated, the same as the Preacher Curl
  3. EZ Barbell Close Grip Preacher CurlPlay demonstration

    3. EZ Barbell Close Grip Preacher Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Ez-barbell
    How to perform it
    1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
    2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
    3. Slowly curl the barbell towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Lower the barbell 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 Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: free weights, the same as the Preacher Curl
    • Body position: seated, the same as the Preacher Curl
  5. Seated Close-grip Concentration Barbell Curl

    5. Seated Close-grip Concentration Barbell Curl

    98% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a close grip.

    • Barbell
    How to perform it
    1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
    2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
    3. While holding the upper arms 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. Hold the contracted position for a second as you squeeze the biceps.
    4. Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: curl, the same as the Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: free weights, the same as the Preacher Curl
    • Body position: seated, the same as the Preacher Curl

Preacher Curl FAQ

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.

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