10 Best Two-arm Dumbbell Preacher Curl Alternatives for Elbow Pain

The Two-arm Dumbbell Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Seated Bicep Curl, the Dumbbell Seated Curl and the Barbell Curls Lying Against An Incline. Two harder versions, the Dumbbell Seated Inner Biceps Curl and the Dumbbell Seated Preacher Curl, are listed below as progressions rather than swaps.

Two-arm Dumbbell Preacher Curl

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

How to Do the Two-arm Dumbbell Preacher Curl

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

Biceps · Dumbbell · Beginner · Isolation

  1. 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.
  2. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  3. As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
  4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

The 10 Best Two-arm Dumbbell Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the Two-arm Dumbbell 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. Dumbbell Seated Bicep CurlPlay demonstration

    1. Dumbbell Seated Bicep Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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 the Two-arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the Two-arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the Two-arm Dumbbell Preacher Curl
    • Body position: seated, the same as the Two-arm Dumbbell Preacher Curl
  3. Dumbbell Seated Inner Biceps CurlPlay demonstration

    Progression

    3. Dumbbell Seated Inner Biceps Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
    2. Rest your upper arms on your thighs, allowing the dumbbells to hang down.
    3. Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top, then 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 the Two-arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the Two-arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the Two-arm Dumbbell Preacher Curl
    • Body position: seated, the same as the Two-arm Dumbbell Preacher Curl
  5. Barbell Curls Lying Against An Incline

    5. Barbell Curls Lying Against An Incline

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it 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 Two-arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the Two-arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the Two-arm Dumbbell Preacher Curl
    • Body position: seated, the same as the Two-arm Dumbbell Preacher Curl

Two-arm Dumbbell Preacher Curl FAQ

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.

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