The 8 Best Preacher Curl Alternatives (2026)

The preacher curl locks your upper arm against an angled pad in front of your chest, so there’s no way to swing the weight or cheat with your shoulders. That strict setup puts almost all the tension on your biceps, especially the short head, and it’s brutal in the bottom stretched position where a standing curl gives you a break. It’s one of the best exercises there is for pure biceps isolation, which is exactly why it’s worth having a few solid substitutes on hand.

You might still want a substitute. Not every gym has a preacher bench, the pad can dig into your armpit or bicep tendon on heavier sets, you might be training at home with just dumbbells, or you just want variety after months of the same exercise. Some lifters also find the fixed pad angle awkward on their shoulders, especially with longer arms. Whatever the reason, the goal is the same: keep your elbow locked in place and your torso out of the lift so your biceps do all the work.

Here are the 8 preacher curl alternatives I’d reach for, ranked by how closely each one reproduces that supported, no-swing loading. I picked these for how strictly they isolate the biceps, how easy they are to load and progress, and what equipment they need, so you can find one that fits your gym or your home setup. I’ll tell you when to use each one and exactly how to do it.

Table of Contents

1 The 8 Best Preacher Curl Alternatives
2 Reasons to Choose a Preacher Curl Alternative
3 Muscles Worked by the Preacher Curl
4 FAQs
5 Key Takeaways
6 Other Alternative Exercises

The 8 Best Preacher Curl Alternatives

Spider Curl
Machine Preacher Curl
Concentration Curl
Incline Dumbbell Curl
Bayesian Cable Curl
Cable Curl
Seated Dumbbell Curl
High Cable Curl

1. Spider Curl

When to Perform Spider Curls

This is the closest thing to a preacher curl you can do without a preacher bench. You lie face down on an incline bench with your arms hanging straight toward the floor, which is almost the exact same arm position the preacher pad puts you in. If your gym is missing a preacher station but has any incline bench, this is the swap I’d make first. I run it for 3 sets of 10 to 12 reps as a main biceps exercise, or 2 sets of 15 as a finisher.

How to Perform Spider Curls

Set an adjustable bench to a steep incline, around 60 to 75 degrees.
Lie face down over the top with your chest on the pad and your arms hanging straight down.
Hold a dumbbell in each hand, or an EZ-bar with both hands, letting your arms fully extend.
Curl the weight up toward your shoulders without letting your elbows drift back, then lower under control until your arms are straight again.

Equipment: an incline bench, plus a pair of dumbbells or an EZ-bar.

This video from Buff Dudes Workouts shows how to perform the dumbbell spider curl.

How To Perform Dumbbell Spider Curls | Biceps Exercise Tutorial

Watch this video on YouTube.

Tips for Spider Curls

Keep your chest pinned to the pad the entire set. If it lifts off, you’ve started using your shoulders.
Let your arms fully straighten at the bottom. That dead-hang position is where this exercise earns its keep.
Go lighter than you think. The strict stretch position is far harder here than on a standing curl with the same weight.

2. Machine Preacher Curl

When to Perform Machine Preacher Curls

If your gym has a seated preacher curl machine, this is basically a drop-in replacement for the barbell version. The fixed arm path removes the small side-to-side wobble a free-weight preacher curl can have, so it’s a good option when your elbows or wrists need a break from stabilizing a bar or dumbbells. I like it for high-rep finishing sets, since the machine lets you focus entirely on squeezing the biceps. Two or three sets of 12 to 15 reps work well here, and you can push the last set to failure with less risk than a loaded barbell.

How to Perform Machine Preacher Curls

Adjust the seat so your armpits rest just over the top of the pad.
Grip the handles or bar attachment with your arms extended.
Curl the weight up in a controlled arc, squeezing your biceps hard at the top.
Lower back down slowly until your arms are fully extended again.

Equipment: preacher curl machine.

This video from Atlasthetics shows how to perform the machine preacher curl.

Machine Preacher Curl | FULL TUTORIAL | Short head of biceps | Bodybuilding | Atlasthetics

Watch this video on YouTube.

Tips for Machine Preacher Curls

Don’t let your seat sit too low. If your armpits float above the pad, you’ll lose the arm lock and start using your shoulders.
Most machines let you curl each arm separately. Use that to compare strength side to side.
Hold the top position for a full second before lowering to get more out of every rep.

3. Concentration Curl

When to Perform Concentration Curls

This is my pick for training at home or anywhere with just one dumbbell. You brace your elbow against the inside of your thigh instead of a pad, which does the exact same job of keeping your upper arm still. It’s also the best option for isolating a lagging arm, since you’re only ever working one side at a time and can watch the muscle work through the full range. Stick to 10 to 15 reps per arm and slow the tempo down rather than adding weight once it gets easy.

How to Perform Concentration Curls

Sit on a bench or chair with your feet wide and a dumbbell in one hand.
Lean forward and brace the back of your upper arm against the inside of your same-side thigh.
Let your arm hang fully straight, then curl the weight up toward your shoulder.
Lower under control until your arm is straight again, then finish all reps before switching arms.

Equipment: one dumbbell and a bench or chair.

This video from Fit Father Project shows how to perform the dumbbell concentration curl.

How To Do a Concentration Curl - [THE PERFECT DB CURL]

Watch this video on YouTube.

Tips for Concentration Curls

Wedge your elbow firmly against your thigh before the first rep. If it slides around, you’re not getting the isolation this exercise is for.
Twist your wrist slightly so your pinky rotates up as you curl, which biases the peak of the biceps.
Slow the lowering phase down to three seconds. You’ll feel the stretch a lot more than on a standing curl.

Want a deeper look at how this stacks up against the preacher curl specifically? See our preacher curl vs concentration curl comparison. It’s also worth checking against the standing version in our concentration curl vs bicep curl breakdown.

4. Incline Dumbbell Curl

When to Perform Incline Dumbbell Curls

Lying back on an incline bench pins your shoulders down and behind your torso, which stops you from swinging the weight just as effectively as a preacher pad does, only from the opposite direction. Your arms hang behind your body instead of in front of it, so you get an even deeper stretch on the long head at the bottom. I use this one when I want to build overall biceps size, since it hits the long head harder than most of the other options here. Keep the reps in the 8 to 12 range, since the deep stretch makes higher reps tough to control with good form.

How to Perform Incline Dumbbell Curls

Set an adjustable bench to a 45 to 60 degree incline and sit back with your shoulders and head against the pad.
Let a dumbbell hang straight down in each hand with your arms fully extended.
Curl both dumbbells up toward your shoulders without letting your upper arms drift forward.
Lower slowly back to a full stretch before starting the next rep.

Equipment: an adjustable incline bench and a pair of dumbbells.

This video from Average To Jacked shows how to perform the incline dumbbell curl.

Incline Dumbbell Curl (How To | Form Tutorial)

Watch this video on YouTube.

Tips for Incline Dumbbell Curls

Keep your shoulder blades pinned to the bench. The second your shoulders round forward, you’re cheating the range of motion.
Start with a lighter weight than your standing curl. The extra stretch makes the bottom position much tougher.
Alternate arms if the stretch feels intense on both sides at once, especially your first few sessions with this exercise.

For more on training the stretched position of the biceps, see our roundup of the best long head bicep exercises.

5. Bayesian Cable Curl

When to Perform Bayesian Cable Curls

This is the modern cable answer to the preacher curl’s stretch-focused loading. You stand facing away from a low pulley with your arm trailing behind your torso, so the cable keeps tension on your biceps at the bottom instead of letting up like a dumbbell does. It’s a great pick once you’ve built some experience with strict curls and want a fresh stimulus for the same stretched-position work. Work in the 10 to 12 rep range per arm, and expect to use noticeably less weight than a standard cable curl.

How to Perform Bayesian Cable Curls

Attach a single handle to a low pulley and stand facing away from the machine, a step or two in front of it.
Grab the handle with the working arm, letting it extend down and slightly behind your torso.
Curl your hand up toward your shoulder, keeping your elbow pinned close to your side.
Lower back down under control until your arm is fully extended, then finish your reps before switching sides.

Equipment: a low cable pulley and a single handle attachment.

This video from FitByRune shows how to perform the Bayesian cable curl.

How To Do A Bayesian Curl (Cable)

Watch this video on YouTube.

Tips for Bayesian Cable Curls

Keep your elbow behind your torso throughout the set. If it drifts forward, you lose the stretch that makes this exercise worth doing.
Use a lighter weight than a standard cable curl. The extended arm position makes the same load feel heavier.
Brace your core so your torso stays still and the cable does all the pulling, not your hips.

6. Cable Curl

When to Perform Cable Curls

A straight cable curl keeps constant tension on your biceps through the whole rep, since the weight stack never gets a chance to rest at the bottom the way a dumbbell does. It won’t lock your elbows in place like a preacher bench, so it takes a bit more focus to avoid swinging, but the tension alone makes it a strong substitute when the preacher station is taken or you just want to work off the machines. I load it for 3 sets of 10 to 15 reps, usually toward the end of an arm workout.

How to Perform Cable Curls

Attach a straight or EZ bar to a low pulley and stand facing the machine, gripping the bar with your palms up.
Stand tall with your elbows tucked at your sides and your arms extended.
Curl the bar up toward your shoulders without letting your elbows drift forward or your torso lean back.
Lower under control until your arms are fully extended again.

Equipment: a low cable pulley and a straight or EZ bar attachment.

This video from Physique Development shows how to perform the facing-in cable curl.

How to: Cable Bicep Curl (Facing In) | Form Tutorial

Watch this video on YouTube.

Tips for Cable Curls

Pin your elbows to your ribs and check in the mirror if you’re not sure they’re staying put.
Don’t lean back to finish a rep. If you need to, the weight is too heavy.
A rope attachment lets you twist your wrists at the top for extra peak contraction.

Looking for more cable-only biceps options? See our cable bicep exercises guide.

7. Seated Dumbbell Curl

When to Perform Seated Dumbbell Curls

Sitting down with your back against a bench takes your legs and hips out of the equation, so you can’t heave the weight up with a body swing the way you can standing. It’s not as locked-in as a preacher curl, but it’s the easiest strict option if all you’ve got is a bench and a pair of dumbbells, and it works both arms at once so it’s efficient when you’re short on time. Three sets of 10 to 12 reps is plenty for a main biceps exercise.

How to Perform Seated Dumbbell Curls

Sit on a bench, ideally with a back pad, holding a dumbbell in each hand at your sides.
Keep your feet flat, your torso upright, and your elbows tucked close to your ribs.
Curl both dumbbells up toward your shoulders without letting your upper arms swing forward.
Lower under control until your arms are fully extended, then repeat.

Equipment: a bench and a pair of dumbbells.

This video from Horton Barbell shows how to perform the seated dumbbell curl.

Seated Dumbbell Curls (How To, Common Mistakes, Benefits of Seated)

Watch this video on YouTube.

Tips for Seated Dumbbell Curls

Use a bench with a back pad if you have one. Sitting on a flat bench with nothing behind you makes it easier to lean back and cheat.
Curl one arm at a time if you notice yourself rocking when you go both at once.
Rotate your palms up as you lift if you’re starting with a hammer grip, to hit the biceps harder than a neutral grip does.

8. High Cable Curl

When to Perform High Cable Curls

This one trains a completely different part of the range than the other seven. With your arms out to the sides at shoulder height, the biceps are already shortened, so the tension lands hardest at the peak of the curl instead of the stretch. I use it as a finisher after a stretch-focused exercise like the spider curl or incline curl, to hit the muscle from the opposite angle in the same workout. Two sets of 12 to 15 reps at the end of arm day is enough. It’s not an exercise to build your whole session around.

How to Perform High Cable Curls

Set two cable pulleys to about shoulder height and attach a handle to each.
Stand in the middle, grab a handle in each hand, and raise your arms out to the sides until they’re roughly parallel to the floor.
Curl both hands in toward your head, keeping your upper arms fixed in place.
Extend back out under control until your arms are straight again.

Equipment: two high cable pulleys and single handle attachments.

This video from GetStrong.fit shows how to perform the high cable curl.

High Cable Curl

Watch this video on YouTube.

Tips for High Cable Curls

Keep your upper arms locked at shoulder height. If they drop, you turn this into a regular standing curl.
Go lighter than every other exercise on this list. The shortened starting position is a weak spot for most lifters.
Squeeze and hold for a full second at the point your hands are closest to your head.

Reasons to Choose a Preacher Curl Alternative

There are a handful of good reasons to swap the preacher curl for one of the exercises above:

Your gym doesn’t have a preacher bench. The spider curl and incline dumbbell curl reproduce the same locked-arm position on equipment most gyms already have.
The pad bothers your elbow or bicep tendon. The concentration curl and seated dumbbell curl still lock your arm in place without any pad pressing on it.
You train at home. The concentration curl needs nothing but a single dumbbell and a chair, so it works in a garage gym or a hotel room just as well as a commercial one.
You want constant tension instead of a dead stretch. The cable curl and Bayesian cable curl keep the weight stack pulling the entire set, with no point where the load can just hang there.
You want to hit the peak instead of the stretch. The high cable curl loads the shortened position that a preacher curl barely touches, so it’s a good way to round out an arm day built around stretch-focused work.
You’ve plateaued on the preacher curl itself. Rotating in a machine preacher curl or a Bayesian cable curl for a training block gives your joints a break from the exact same loading pattern while still training the same muscles hard.

Muscles Worked by the Preacher Curl

The preacher curl and its alternatives are elbow-flexion exercises that train these muscles:

Biceps brachii, short head: the inner, closer-to-your-body head of the biceps. The preacher curl’s forward-leaning arm position loads it harder than a standing curl does, especially at the bottom of the rep.
Biceps brachii, long head: the outer head that creates the peak when your arm is at your side. It gets more work from exercises that stretch the arm behind the torso, like the incline dumbbell curl and the Bayesian cable curl.
Brachialis: sits underneath the biceps and adds thickness to the upper arm, separate from the “peak” most people picture. It’s active on every exercise on this list, and more so with a hammer or neutral grip.
Brachioradialis: a forearm muscle that runs from your elbow to your wrist and assists on any curling motion. It contributes more with a neutral grip than a palms-up grip.

If your goal is short head development specifically, the exercises above already lean that way. For more targeted picks, see our guides to the best short head bicep exercises and the best long head bicep exercises. If you want to round out your arm day with more brachialis work, check our hammer curl alternatives too.

FAQs

What is the closest exercise to a preacher curl?

The spider curl. Lying face down on an incline bench puts your arms in nearly the same hanging position a preacher pad does, so it locks out shoulder swing the same way. If your gym has an incline bench but no preacher station, this is the swap I’d make.

What is the best preacher curl alternative at home?

The concentration curl. All you need is a single dumbbell and a chair or the edge of a couch to brace your elbow against. It isolates the biceps just as strictly as a preacher bench does, and you can still progress it by adding weight or slowing the tempo down.

Do preacher curl alternatives build the same amount of muscle?

Yes, as long as you take them close to failure and progress the load or reps over time. Your biceps respond to tension and volume, not to which specific bench or machine you used to apply it. Pick the one that lets you train hardest and most consistently with the equipment you have.

Why does the preacher curl hurt my elbows?

Usually it’s the bottom position. Locking your arm fully straight under load puts a lot of stress on the bicep tendon at the elbow, and the preacher pad doesn’t let you shorten the range to protect it. If that’s an issue for you, the concentration curl or seated dumbbell curl let you stop just short of full lockout while still isolating the biceps.

Should I do a preacher curl alternative before or after other bicep exercises?

I’d put a strict, isolated exercise like the spider curl or concentration curl after a heavier compound pull like rows or pull-ups, once your biceps are already warmed up but before they’re fully fatigued. Save the high cable curl for last. It’s a peak-contraction finisher, not something you want to lead with.

How does a preacher curl alternative compare to a regular standing bicep curl?

A standing barbell or dumbbell curl lets your shoulders and lower back help move the weight, especially once you fatigue, so it’s easier to load heavier but harder to keep the tension purely on your biceps. Every exercise on this list trades some of that loading capacity for stricter isolation, the same tradeoff you’re making with the preacher curl itself. For a full breakdown of that tradeoff, see our preacher curl vs bicep curl comparison.

Can I use more than one preacher curl alternative in the same workout?

Yes, and pairing a stretch-focused exercise with a peak-focused one works well. I’ll often run the spider curl or incline dumbbell curl as the main biceps exercise for the day, then finish with a couple of sets of high cable curls to hit the contracted position too. Just watch your total volume. Two or three biceps exercises for 2 to 3 sets each is plenty for most people in a single session.

Key Takeaways

If you just need to replace the preacher bench with something similar, the spider curl is the closest match and the incline dumbbell curl is a close second if you want more long head stretch. Training at home, the concentration curl covers you with a single dumbbell. And if you want to keep tension on the biceps the whole set instead of resting at the bottom, use the cable curl or Bayesian cable curl. If your elbows are the problem rather than your equipment, start with the concentration curl or seated dumbbell curl, since both let you stop just short of a hard lockout. Whichever one you pick, keep your upper arm locked in place and take it close to failure the same way you would on the preacher bench, and don’t be afraid to rotate two or three of these into your program rather than sticking with just one.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.