10 Best Reverse Barbell Preacher Curls Alternatives for Limited Equipment

Ranked Reverse Barbell Preacher Curls Alternatives

10 substitutes, ranked by how closely each one matches Reverse Barbell Preacher Curls 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. Dumbbell Reverse Preacher Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Hold a dumbbell in each hand with an underhand grip, palms facing up.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
   4. Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbells back to the starting position.
   7. 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
2. Play demonstration

   Progression

   2. EZ Barbell Reverse Grip Preacher Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell back down 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
3. Play demonstration

   3. EZ Barbell Close Grip Preacher Curl

   96% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
4. Play demonstration

   4. EZ Barbell Seated Curls

   96% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
   4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the ez barbell back to the starting position.
   7. 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
5. 

   5. Barbell Curls Lying Against An Incline

   96% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
6. Play demonstration

   6. Barbell Lying Preacher Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
7. Play demonstration

   7. Barbell Preacher Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back down 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
8. Play demonstration

   8. Dumbbell Seated Bicep Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
9. Play demonstration

   9. Dumbbell Seated Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. 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 Reverse Barbell Preacher Curls
   • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
   • Equipment: free weights, the same as Reverse Barbell Preacher Curls
   • Body position: seated, the same as Reverse Barbell Preacher Curls
10. Play demonstration

    10. Dumbbell Seated Hammer Curl

    96% match

    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are 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 dumbbells 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 Reverse Barbell Preacher Curls
    • Primary muscle: biceps, the same as Reverse Barbell Preacher Curls
    • Equipment: free weights, the same as Reverse Barbell Preacher Curls
    • Body position: seated, the same as Reverse Barbell Preacher Curls