10 Best Preacher Curl Alternatives for Limited Equipment

The Preacher Curl is done seated with a barbell. Ranked closest by our scoring: the Biceps Leg Concentration Curl, the Bodyweight Side Lying Biceps Curl and the Biceps Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Preacher Curl

Preacher Curl
Primary muscle
Biceps
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
How to perform Preacher Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    82% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the biceps one side at a time.

    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 Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Preacher Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    73% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. 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 Preacher Curl
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: bodyweight only, not free weights
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. Bodyweight Kneeling Triceps Extension

    41% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 seated
    • Balance: harder to stay steady on than the Preacher Curl
  4. HyperextensionPlay demonstration

    4. Hyperextension

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  5. Hyperextension (On Bench)Play demonstration

    5. Hyperextension (On Bench)

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  6. Biceps Pull-upPlay demonstration

    6. Biceps Pull-up

    36% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Preacher Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Preacher Curl
  7. Triceps Dips FloorPlay demonstration

    7. Triceps Dips Floor

    36% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. 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: seated, the same as the Preacher Curl
  8. Bodyweight Standing Close-grip RowPlay demonstration

    8. Bodyweight Standing Close-grip Row

    35% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. 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, not seated
    • Balance: harder to stay steady on than the Preacher Curl
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    35% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Preacher Curl
  10. ElevatorPlay demonstration

    10. Elevator

    35% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. 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, not seated
    • Balance: harder to stay steady on than 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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