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Ever found yourself staring at the dumbbell rack, trying to decide if preacher curls or incline curls are the secret to bigger, more defined biceps? You’re not alone. With so many arm exercises out there, it’s easy to feel stuck trying to figure out what actually works.
Preacher curls and incline curls are two of the most popular bicep moves in the fitness world, and for good reason—they’re great for building mass and definition. But which one is really worth your time? Let’s break it down in simple terms so you can choose the right exercise based on your goals and experience.
Understanding Bicep Anatomy
Before we get into the details of preacher curls vs. incline curls, let’s quickly talk about your biceps. Your biceps brachii has two parts:
- The short head – this is on the inner side of your arm and adds width to your biceps.
- The long head – this runs along the outer side and is what gives your biceps that “peak.”
Both parts work together during curls, but the position of your arms can change which part gets more of the focus. That’s why mixing up your exercises and arm angles is key to building well-rounded biceps.
What is a Preacher Curl?
The preacher curl is a classic bicep isolation exercise performed on a special preacher bench.
How to Perform a Preacher Curl
- Sit down on a preacher bench, resting your arms on the pad and keeping your chest pressed against it.
- Hold the bar or dumbbells with your palms facing up (underhand grip).
- Begin with your arms fully extended.
- Slowly curl the weight up toward you, focusing on squeezing your biceps.
- Pause briefly at the top, then lower the weight back down with control.
- Repeat for as many reps as you want!
Muscles Worked
Primarily works the short head of the biceps.
Benefits
- Helps you focus on proper form and avoid using momentum.
- Maintains steady tension on your biceps.
- Improves your mind-muscle connection.
- Great for beginners or anyone working on their technique.
Popular Variations
- Barbell preacher curls – Perfect for building strength and progressing over time.
- Dumbbell preacher curls – Great for fixing muscle imbalances.
- Machine preacher curls – Easy on the joints while providing consistent resistance.
Downsides
- Doesn’t allow the bicep to fully stretch.
- Mainly targets the short head, which can limit peak development.
What is an Incline Curl?
The incline curl is a great bicep exercise you do on an incline bench. It focuses on the long head of your bicep and gives you a bigger range of motion than regular curls.
How to Perform an Incline Curl
- Sit back on an incline bench, holding a dumbbell in each hand.
- Let your arms hang down naturally, fully extended.
- Keep your elbows steady and curl the weights up.
- Give your biceps a good squeeze at the top.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for however many reps you’re aiming for.
Tip: Keep your shoulders back and make sure your elbows don’t move forward.
Muscles Worked
Emphasizes the long head of the biceps—the part that creates the iconic bicep “peak.”
Benefits
- Helps stretch the muscle more, promoting better growth.
- Adds more time under tension for effective results.
- Perfect for improving the shape and peak of your biceps.
Popular Variations
- Dumbbell incline curls – Great for beginners and super common.
- Cable incline curls – Keeps the resistance steady throughout the move.
- Alternating reps – Perfect for building balance and control.
Downsides
- Make sure to set up properly and maintain good posture.
- Poor form can lead to shoulder strain.
Key Differences Between Preacher Curl and Incline Curl
| Feature | Preacher Curl | Incline Curl |
|---|---|---|
| Arm Position | In front of the body | Behind the body |
| Focus Area | Short head of biceps | Long head of biceps |
| Stretch | Moderate | Deep |
| Muscle Activation | Peak contraction at the top | High activation through full range |
| Stability | High (bench-supported) | Moderate (requires shoulder/core control) |
If you want to take your arm workouts to the next level, check out our guide on Concentration Curl vs Preacher Curl. It’s full of tips to help you step up your bicep game like never before!
Which Builds Bigger Biceps?
So, which exercise is better for bigger biceps?
Incline curls are great for targeting the long head of the biceps. Since your arms are extended behind your torso, the stretch is deeper, which helps recruit more muscle fibers and encourages growth. If you’re aiming for that high, peaked bicep look, incline curls are a solid pick.
Preacher curls, on the other hand, keep your arms locked in place, eliminating momentum. This makes them perfect for isolating the short head of the biceps, adding more width and fullness. Plus, the fixed position helps you focus on the squeeze at the top, building a strong mind-muscle connection.
At the end of the day, neither is “better”—they just target different parts of the biceps. For balanced arm development, it’s a smart idea to include both exercises in your routine.
Who Should Choose What?
- If you’re new to lifting – Preacher curls are great for learning proper form and are easier to manage.
- For bodybuilders – Incline curls are perfect for building that bicep peak.
- If you’re somewhere in the middle – Switch between the two to keep your progress steady and avoid hitting a plateau.
- If you’ve got shoulder or elbow pain – Machine preacher curls are a safer option with controlled movement.
Whatever your fitness level, knowing how to use these curls in your routine can really boost your bicep gains!
How to Incorporate Both into Your Routine
Here’s a sample bicep-focused arm day that blends both exercises:
- Incline Dumbbell Curls – 3 sets of 10–12 reps
- Focus on a full stretch at the bottom and slow, controlled reps.
- Preacher Curls (Barbell or Dumbbell) – 3 sets of 10–12 reps
- Squeeze hard at the top of each rep.
- Hammer Curls or Concentration Curls – 3 sets of 12–15 reps
- Targets the brachialis and adds overall arm thickness.
Pro Tips:
- Take 30–60 seconds to rest between sets.
- Prioritize good form over lifting heavy weights.
- Mix things up with different grips and rep speeds.
Common Mistakes to Avoid
- Swinging the weights – Using momentum takes the work away from your biceps.
- Skipping full reps – Not going through the full range of motion means fewer gains.
- Bad bench setup – An incorrect angle can make the exercise less effective and even risky.
- Going too heavy – If your form breaks down, you’re not helping your progress and could hurt yourself.
Tips for Maximizing Bicep Growth
- Focus on eccentric control by lowering the weight slowly.
- Hit your biceps twice a week with at least 48 hours of rest in between.
- Switch it up with different angles, grips, and equipment like dumbbells, cables, and barbells.
- Don’t overlook your nutrition—make sure you’re getting enough protein and calories.
- Keep an eye on your progressive overload to make sure you’re building strength over time.
If you’re ready to take your bicep workouts to the next level, check out our guide on Hammer Curl vs. Preacher Curl.
Conclusion
Preacher curl vs. incline curl—so, which one’s better? Here’s the thing: you don’t really have to pick just one. Both exercises bring something different to the table. Preacher curls are great for building thicker, fuller biceps by locking you into strict form, while incline curls give you that deep stretch and target the long head for better bicep peaks.
If you’re aiming for bigger, stronger, and more defined arms, the best move is to include both in your workout routine. Mix things up, hit your muscles from different angles, and stay consistent. That’s the real secret to building impressive biceps.
FAQs
Can I do preacher curls and incline curls in the same workout?
Definitely! Doing both is a great way to target both heads of your biceps effectively.
Which is better for building a bicep peak?
Incline curls focus more on the long head of the biceps, which helps create that “peak” look.
Are preacher curls easier on the joints?
Yes, especially if you use a preacher curl machine. It reduces joint strain while keeping tension on the muscle.
Should I train biceps with back or on a separate day?
Either works—it really depends on your workout split. Just make sure you’re not overtraining them.
Ready to Build Your Strength and Achieve Your Goals?
At Community Strength Austin, we’re all about helping you crush your fitness goals. Whether you’re in Austin or prefer online coaching, we offer personal training tailored just for you. From nailing your bicep curl form to building a full-body workout plan, our experienced trainers are here to guide you every step of the way, so you can see real progress and results.
Ready to work with a personal trainer in Austin? Let’s get started and build the physique you’ve been dreaming of!