10 Best Two-arm Dumbbell Preacher Curl Alternatives for Elbow Pain
What can I do instead of Two-arm Dumbbell Preacher Curl? Use incline dumbbell curls, concentration curls, or supinated cable curls to target the biceps brachii and brachialis while minimizing shoulder involvement. For an immediate swap, perform incline curls with the shoulder blades retracted and supinate the wrist at the top to increase long-head activation and control the eccentric.
Original Exercise: Two-arm Dumbbell Preacher Curl
How to Perform Two-arm Dumbbell Preacher Curl
- Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Two-arm Dumbbell Preacher Curl Alternatives
1. Dumbbell Seated Curl
99.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
2. 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.
3. Dumbbell Seated Inner Biceps Curl
99.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your upper arms on your thighs, allowing the dumbbells to hang down.
- Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. 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.
5. 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.
6. Dumbbell Seated Preacher Curl
99.9% MatchHow to perform this exercise
- Sit on a preacher curl bench with your feet flat on the floor.
- Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
7. Dumbbell Seated Bicep Curl
99.9% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
8. 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.
9. Dumbbell Preacher Curl
98.7% MatchHow to perform this exercise
- Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
10. Dumbbell Seated Biceps Curl (on Stability Ball)
97.7% MatchHow to perform this exercise
- Sit on a stability ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
Why You Might Need a Two-arm Dumbbell Preacher Curl Alternative
You might replace the two-arm dumbbell preacher curl for several reasons: a sore elbow joint, lack of a preacher bench, or a need for unilateral work to fix strength imbalances. Substitutes let you change loading patterns and emphasize different parts of the biceps — for example, incline curls bias the long head through greater shoulder extension, while concentration curls isolate peak contraction. Rehab-friendly options like slow-tempo supinated cable curls reduce shear on the tendon by keeping tension constant. Choose a substitute that preserves strict elbow positioning (keep the upper arm anchored) and focuses on controlled eccentric motion to maintain hypertrophic stimulus without aggravating tissue.
How to Choose the Right Substitute
Select a substitute based on equipment, pain tolerance, and the specific biceps region you want to target. If you lack a bench, use seated concentration curls with the elbow braced against the inner thigh to isolate the short head. For tendon issues, pick constant-tension options such as supinated cable curls and perform 3–4 second eccentrics to lower load on the insertion. If you need unilateral development, use single-arm dumbbell hammer or incline curls to correct asymmetry and increase brachialis recruitment. Always prioritize a full active range of motion, controlled tempo, and keeping the upper arm fixed to maximize elbow flexor activation.
Frequently Asked Questions
What muscles does Two-arm Dumbbell Preacher Curl work?
The exercise primarily targets the biceps brachii (short and long head) and the brachialis, with secondary activation of the brachioradialis. Fixing the upper arm on the pad isolates elbow flexion, which reduces shoulder contribution and emphasizes the elbow flexors.
What is the best bodyweight alternative to Two-arm Dumbbell Preacher Curl?
Chin-ups with a supinated (underhand) grip are the best bodyweight substitute because they load elbow flexion and biceps peak contraction. Hang shoulder-width, pull with your elbows, squeeze the biceps at the top, and lower slowly on a 3–4 second eccentric to maximize biceps activation.
Can I build muscle without doing Two-arm Dumbbell Preacher Curl?
Yes. You can build biceps mass with compound pulls (chin-ups, rows) and other isolation moves (incline dumbbell curls, supinated cable curls) using progressive overload. Emphasize full range of motion, controlled eccentrics, and gradual load increases to stimulate hypertrophy without that specific exercise.
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