A preacher curl is a bicep curl. That’s the part that trips people up when they search for the difference: one is a variation of the other, not a separate exercise.
What actually changes is the angled pad. Resting your upper arms on it locks your shoulders in front of your torso and stops you swinging the weight up, so the biceps do the work in a stretched position and the hardest part of the rep moves to the bottom. A standing curl leaves your arms hanging at your sides. You can handle more weight that way, and it loads both heads of the bicep more evenly.
Below I cover which one builds more size, whether preacher curls are genuinely harder, how the machine and dumbbell versions compare, and how to fit both into your arm training.
Table of Contents
- 1 Are Preacher Curls and Bicep Curls the Same?
- 2 Are Preacher Curls Harder Than Regular Curls?
- 3 Preacher Curl vs Dumbbell Curl
- 4 Bicep Curl vs Preacher Curl
- 5 Pros and Cons
- 6 When to Do Each Curl
- 7 Muscles Used
- 8 Exercise Form
- 9 Bicep Curl vs Preacher Curl: Which One Builds Bigger Biceps?
- 10 Frequently Asked Questions
- 11 Other Exercise Comparison Posts
- 11.1 Romanian Deadlift vs Deadlift: Which is Better?
- 11.2 Preacher Curl vs Concentration Curl: Which is Better?
- 11.3 Leg Press vs. Squat: Differences, Pros, and Cons
- 11.4 Overhead Press vs. Bench Press: Pros, Cons, & Differences
- 11.5 Lying Leg Curl vs Seated Leg Curl: Pros & Cons
- 11.6 EZ Curl vs Straight Bar Curls: Differences, Pros, and Cons
- 11.7 Flat vs. Incline Bench Press: Which is Better?
- 11.8 Trap Bar Deadlift vs. Barbell Deadlift: Is One Better?
- 11.9 Overhead Tricep Extension vs Skull Crusher: Differences and Which to Do
- 11.10 Belt Squat vs. Back Squat: Pros & Cons
- 11.11 Glute Bridge vs Hip Thrust: Differences & Benefits
- 11.12 Barbell Curl vs Dumbbell Curl: Benefits & Differences
Are Preacher Curls and Bicep Curls the Same?
Not quite. “Bicep curl” is the umbrella term for any lift that flexes your elbow against resistance, and the preacher curl is one variation of it. So every preacher curl is a bicep curl, but not every bicep curl is a preacher curl.
When people compare the two, what they mean is the preacher curl against the standard standing curl. The difference is where your upper arms sit. On a preacher bench they rest on an angled pad in front of your body, which holds the shoulder in slight flexion and takes away any chance of using your hips to cheat the weight up.
Are Preacher Curls Harder Than Regular Curls?
Rep for rep at the same weight, yes. You’ll also use noticeably less weight on them, so the two even out.
Preacher curls feel harder because the pad kills your momentum and because the bottom of the rep, where your arm is fully extended and the biceps are at their weakest, is the hardest point. A standing curl is hardest around the middle and gets easier as you approach the top. Expect to drop roughly 10 to 20 percent off your standing curl weight the first time you try them.
Preacher Curl vs Dumbbell Curl
Dumbbell curls let each arm work on its own, so you can even out a strength difference between sides, and they let you supinate your wrist through the rep for a stronger squeeze at the top. Preacher curls with dumbbells are possible one arm at a time, though most lifters use an EZ bar or the machine.
If you have to pick, use dumbbell curls when you want more total loading and better balance between arms, and preacher curls when you want strict form and a hard stretch. Neither one covers the long head and short head equally well on its own.
Bicep curls are one of the most popular exercises that exist. They are easy to learn, not very fatiguing, and effective for building biceps strength and size. Curl variations also differ in which part of the bicep they load hardest.
But are they all created equal?
We are going to compare and contrast two of the most common bicep curl variations, the dumbbell bicep curl and the preacher curl, to see which one is better for adding size to your arms.
More specifically, we will cover the main differences between dumbbell bicep curls and preacher curls, the pros and cons of each, when and how to do them properly, common mistakes to avoid, and what muscle groups are targeted.
Keep reading to learn which bicep curl variation will get the most results.!
Bicep Curl vs Preacher Curl
What Are the Main Differences Between Bicep Curls and Preacher Curls?
The main difference between the bicep curl and the preacher curl is that the preacher curl targets the short head of the biceps more. The bicep curl works the biceps more evenly than the preacher curl.
Bicep curls rely on your body’s capacity for isolating the movement, which allows for more momentum to achieve the next rep. Preacher curls require a surface on which to stabilize the arm above the elbow, forcing you to lift from a more static position.
Preacher curls are performed with your shoulder in a flexed position. Since the long head of the biceps provides some assistance with shoulder flexion, it’s not in the most advantageous position to help flex the elbow. So the short head of the biceps has to do more work.
Some other differences between the bicep curl and preacher curl are that you can typically lift more weight on a bicep curl so they are better for adding mass. The preacher curl targets more of the short head, which is helpful for adding shape to the bicep.
Each is hardest at a different point in the rep. Preacher curls are most difficult at the bottom portion of the rep when your arms are fully stretched and there’s little to no tension at the top portion of the rep when the arms are fully flexed.
Bicep curls are the complete opposite.
They are most difficult at the top portion of the rep when the arms are flexed. There’s little to no tension on the biceps when the arms are fully extended at the bottom portion of the rep.
For adding size and strength across the whole muscle, the bicep curl is the better exercise because you can lift more weight and each muscle of the bicep is contributing evenly. But if you want to add more definition or shape to the bicep, then a preacher curl is the way to go.
Pros and Cons
Bicep Curl Pros
- Bicep curls are one of the most effective exercises for increasing the size and strength of the biceps.
- They work both heads of the biceps evenly.
- Minimal equipment is required to perform bicep curls. You don’t need any kind of special machine, bench, or pad and can do them virtually anywhere.
- Bicep curls are very easy to learn, so they are great for beginners.
- There’s less injury risk associated with bicep curls compared to preacher curls.
- You don’t need a spotter and can safely train to failure.
- You’re stronger on a bicep curl compared to a preacher curl, so you can overload the biceps to a greater extent which is great for adding mass.
- You can do curls with dumbbells, a barbell, an EZ bar or cables.
- Doing bicep curls may help prevent injuries from other activities and provide carry-over to other movements, such as pull-ups, rows, and chin-ups.
Bicep Curl Cons
- It’s easier to cheat on a bicep curl by swinging or using other muscles to help get the weight up.
- Improper form can lead to biceps tendinitis which is typically associated with pain in the front of the shoulder.
- Bicep curls don’t target a specific head of the biceps more or less which may be a downside if you want to increase the peak of your biceps for example.
- At certain points of the movement, there’s no tension on the bicep, which isn’t ideal for maximally stimulating the muscle. This can be overcome by using cables instead of free weights.
Preacher Curl Pros
- It’s nearly impossible to cheat on a preacher curl since your upper arm is in a fixed position.
- The preacher curl allows you to isolate the biceps better, specifically the short head.
- It helps add shape, definition, and size to your arms.
- You don’t need a spotter and it’s safe to train to failure.
- The preacher curl is not a very fatiguing exercise, so you can perform it quite often.
- You can do a preacher curl with a barbell, an EZ bar, cables or dumbbells.
- There’s less tension on the shoulders.
Preacher Curl Cons
- You can’t lift as much weight compared to a bicep curl.
- At certain points of the lift, particularly the top portion, there’s little to no tension on the biceps. Using cables, resistance bands, or a machine would solve this issue.
- Preacher curl pads/machines are popular but not every gym has one. Not to mention, the angle of the incline varies a lot between machines, so progress is hard to track if you switch gyms.
- There’s a greater risk for injuries because you can easily hyperextend your elbows at the bottom of the rep, especially since the most amount of tension is placed on the bicep at that point.
- Preacher curls are more difficult to learn than bicep curls.
When to Do Each Curl
When Should You Do a Bicep Curl?
Anyone that wants to increase the size and strength of their biceps should consider doing bicep curls. Since bicep curls are an isolation exercise, they can be performed quite frequently because they aren’t very fatiguing. If your arms are lagging, then it’s a good idea to do bicep curls 2 to 3 times per week.
Bicep curls are usually done near the end of the workout, but some prefer to do them at the beginning if they are really trying to bring up their arms. Bicep curls are most commonly performed on upper body, back, or even arm days.
Most people use bicep curls for hypertrophy, increasing muscle size, so the 8-15 rep range is recommended. . Whether you’re stepping on a bodybuilding stage, competing in CrossFit, or getting ready for a strength sports competition, doing bicep curls will help prevent injuries from other compound movements.
When Should You Do a Preacher Curl?
Anyone that wants to add definition and focus more on adding size to the short head of the biceps should consider doing preacher curls. Similar to bicep curls, preacher curls are an isolation exercise that’s easy to recover.
You could do preacher curls multiple times per week, but it’s ideal to only do them once and add in other bicep exercises instead that place the shoulder in different positions.
For example, you could do bicep curls (elbows at the side), preacher curls (elbows in front), and incline curls (elbows out front) to hit the bicep from different angles. This will help target different areas of the bicep.
Preacher curls are usually programmed on back, upper body, or arm days and performed in a higher rep range because you’re not as strong. Anywhere from 8-20 reps is ideal for the preacher curl. Going lighter helps you keep form strict and focus on the mind-muscle-connection.
Muscles Used
Bicep Curl Muscles Used
The bicep curl primarily activates the bicep brachii, but it also works the brachioradialis, brachialis, and forearms.
Primary
- Biceps Brachii
- Short Head
- Long Head
Secondary
- Brachialis
- Brachioradialis
- Forearms
Preacher Curl Muscles Used
The preacher curl primarily targets the short head of the biceps brachii, but it also works the long head of the biceps, brachialis, brachioradialis, and forearms.
Primary
- Biceps Brachii
- Short Head
Secondary
- Biceps Brachii
- Long Head
- Brachialis
- Brachioradialis
- Forearms
Exercise Form
How to Do a Bicep Curl Properly
- To do this exercise, you will need two dumbbells.
- Grab the dumbbells and stand straight up with a shoulder-width stance.
- With your arms fully extended at your sides, supinate your wrists until your palms are facing forward.
- Begin the movement by taking a deep breath and flexing your arms to bring the dumbbell up towards your chest by contracting your biceps.
- Be careful not to let your upper arm sway forward. The only thing that should be moving is your forearm at the elbow.
- Once your arms are fully flexed, squeeze the biceps at the top of the rep by twisting your pinky up, also known as supinating your wrists.
- After a brief pause, slowly lower the dumbbell back to the starting position by extending your arms. Repeat for the desired amount of reps.
- You can either do one arm at a time or both arms at the same time if you are using dumbbells.
Check out this video from Mind Pump TV to see how to perform a dumbbell bicep curl properly:
How to Do a Preacher Curl Properly
- To do this exercise you will need dumbbells and a preacher curl bench.
- Before starting, adjust the height of the seat to ensure that your arms lay comfortably on the pad.
- Grab a dumbbell in each hand, and place your upper arms on the pad with your palms facing up while sitting down on the seat.
- Begin with your arms in a flexed position.
- Take a deep breath and begin to lower the dumbbells by extending your arms.
- Once your arms are nearly straight, pause for a moment then begin to bring the dumbbell up towards you by flexing the elbows and contracting the biceps.
- There should be a slight bend in your elbows at the bottom of the rep, be careful not to lock out the arms because that increases the risk of injury.
- Repeat for the desired number of reps. You can do both arms at once or one arm at a time.
Watch this video from Mind Pump TV to see how to get the most out of a preacher curl:
Bicep Curl vs Preacher Curl: Which One Builds Bigger Biceps?
Preacher curls build arms, but they aren’t as effective as the standing bicep curl for adding size. You can lift more weight with a standing curl, and it works both heads of the bicep evenly. If you only do preacher curls, then your bicep peak, which is made up of the long head, will not be as developed.
On the other hand, if you already have a well-developed bicep peak and are lacking in arm width, then the preacher curl is a good exercise to try out. One of the biggest pros to preacher curls is that it eliminates your ability to cheat. So it’s great for really isolating the bicep.
If you can only pick one, pick the standing bicep curl. If you can run both, do your standing curls first while you’re fresh and finish with preacher curls, where the lighter weight and strict position work in your favour once you’re tired.
Related: How to Build Bigger Biceps
Frequently Asked Questions
For adding bicep size, the standing bicep curl is better, because you can load it heavier and it works the long head and short head evenly. The preacher curl is better when you want strict form with no swinging, or when you’re trying to add width through the short head. Most lifters get more out of running both than picking one.
Not as well as a standing or incline curl. The peak is the long head, and the preacher bench holds your upper arms in front of your torso, which shortens the long head and shifts the work toward the short head. For peak development, use incline dumbbell curls or drag curls alongside your preacher work.
For most lifters, yes. The machine fixes the path and keeps tension steady, which suits higher-rep sets and makes it easier to train close to failure on your own. The free-weight version on a preacher bench asks more of your grip and lets you pick your own bar and grip width.
Expect roughly 10 to 20 percent less than your standing curl weight. The pad removes the momentum you get from your hips and puts the hardest part of the rep at the bottom, where the biceps are at their weakest.
Other Exercise Comparison Posts
If you enjoyed this post, check out our comparisons of other popular exercises below.
