Do you want to build bigger, stronger biceps but aren’t sure whether to do preacher curls or standard bicep curls?
If so, you’re not alone.
Many fitness enthusiasts debate which exercise is better for arm growth, strength, and definition.
Both exercises target the biceps, but they work them in different ways. Some people swear by preacher curls for their strict form and isolation, while others prefer the classic bicep curl for its versatility and functionality. But is one exercise truly superior to the other? Or do they complement each other for optimal biceps growth?
In this article, we’ll break down the differences, benefits, and execution of each exercise so you can decide which one fits your fitness goals.
What is a Bicep Curl?
The bicep curl is one of the most fundamental arm exercises. It’s a simple yet highly effective movement that directly targets the biceps, helping to build overall arm strength and size.
Whether you use dumbbells, barbells, cables, or resistance bands, this exercise remains a staple in most workout routines.
How to Perform a Bicep Curl Correctly
- Start by standing tall, holding a dumbbell in each hand with your palms facing forward.
- Keep your elbows close to your body and your shoulders relaxed.
- Slowly lift the dumbbells toward your shoulders, engaging your biceps.
- Pause at the top to maximize the squeeze in your biceps.
- Lower the weights back to the starting position with control.
- Perform 8-12 repetitions, based on your fitness goals.
Common Variations of the Bicep Curl
- Dumbbell Bicep Curl – Enhances unilateral strength and control.
- Barbell Bicep Curl – Allows for heavier weight and progressive overload.
- Hammer Curl – Targets the brachialis and forearm muscles.
- Concentration Curl – Focuses on peak muscle contraction and mind-muscle connection.
- Cable Bicep Curl – Provides constant tension throughout the movement for enhanced hypertrophy.
Muscles Worked in a Bicep Curl
- Primary Muscle: Biceps brachii (both long and short head)
- Secondary Muscles: Brachialis, brachioradialis (forearms), and stabilizing muscles in the shoulders and core.
What is a Preacher Curl?
The preacher curl is a strict, controlled biceps exercise performed on a preacher bench. This movement prevents momentum, ensuring that your biceps do all the work without assistance from other muscles.
By stabilizing your arms on the bench, preacher curls allow for intense muscle isolation and targeted growth.
How to Perform a Preacher Curl Correctly
- Sit on a preacher bench with your arms resting on the padded surface.
- Hold a barbell or dumbbell with an underhand grip (palms up).
- Curl the weight slowly toward your shoulders, keeping your arms firmly against the bench.
- Pause at the top to feel the biceps fully contract.
- Lower the weight slowly to the starting position, maintaining full range of motion.
- Perform 8-12 controlled reps for maximum effectiveness.
Common Variations of the Preacher Curl
- EZ Bar Preacher Curl – Reduces wrist strain and improves grip comfort.
- Dumbbell Preacher Curl – Focuses on one arm at a time for balanced strength.
- One-Arm Preacher Curl – Helps fix muscle imbalances and improves unilateral control.
- Reverse Grip Preacher Curl – Targets the brachialis and forearm muscles, enhancing overall arm development.
Muscles Worked in a Preacher Curl
- Primary Muscle: Biceps brachii (especially the lower portion)
- Secondary Muscles: Brachialis and forearms.
- Minimal stabilizing muscles due to the fixed arm position, allowing full focus on the biceps.
Key Differences Between Preacher Curl and Bicep Curl
1. Range of Motion
Bicep curls allow for a full range of motion with a natural movement, while preacher curls have a more restricted range due to the fixed arm position on the bench.
2. Stability and Form
Bicep curls require core and shoulder stability, while preacher curls provide external support, minimizing momentum and ensuring stricter form.
3. Muscle Activation
Bicep curls work multiple areas of the biceps, whereas preacher curls emphasize the lower portion for a well-rounded shape.
4. Risk of Injury
Bicep curls have a lower risk of injury when performed with proper form. Preacher curls, if done incorrectly or with excessive weight, can place strain on the elbows.
5. Best For
- Bicep Curls – General arm strength, functional fitness, and progressive overload.
- Preacher Curls – Isolation, muscle definition, and peak contraction.
Comparison of Standard Bicep Curls and Preacher Curls
| Aspect | Bicep Curls | Preacher Curls |
|---|---|---|
| Muscle Focus | General bicep engagement; targets multiple areas | Isolates the lower portion of the biceps |
| Risk of Injury | Lower risk with proper form | Higher risk if form or weight is improper |
| Equipment Needed | Dumbbells, resistance bands, or barbells | Preacher bench and dumbbells or barbells |
| Best For | Overall arm strength and functional fitness | Muscle isolation and enhanced bicep definition |
| Level of Control | More freedom of movement | More controlled, restrictive movement |
For further insights and a deeper understanding of arm training, don’t miss our guide on Concentration Curl vs Bicep Curl, where we unravel which exercise truly stands out for sculpting your biceps.
Which Exercise is Better for Strength Gains?
Bicep curls allow for heavier weights and more functional strength development. Preacher curls emphasize muscle isolation but limit how much weight you can lift. For overall strength, bicep curls are the superior choice.
Which Exercise is Better for Muscle Growth?
Preacher curls increase time under tension, a key factor for hypertrophy. Bicep curls allow for greater volume and heavier loads. To maximize muscle growth, incorporating both exercises is recommended.
Common Mistakes to Avoid
Bicep Curl Mistakes
- Swinging the arms and using momentum rather than controlled motion.
- Ignoring the eccentric (lowering) phase, which is crucial for muscle development.
- Using excessive weight, compromising proper form.
For tips on avoiding wrist pain during bicep curls, check out our guide How to Do Bicep Curls Without Wrist Pain—a must-read for perfecting your form!
Preacher Curl Mistakes
- Overloading the weight, leading to improper execution.
- Locking out the elbows at the bottom, causing unnecessary strain.
- Lifting too quickly, reducing muscle engagement and effectiveness.
Which One Should You Choose?
- For Beginners: Start with bicep curls to build foundational strength.
- For Strength Training: Bicep curls allow for heavier lifting and progressive overload.
- For Muscle Isolation: Preacher curls are the best choice for strict biceps engagement.
- For Maximum Growth: A combination of both exercises yields the best results.
Conclusion
Both bicep curls and preacher curls are valuable exercises that serve different purposes. Bicep curls provide overall strength and versatility, while preacher curls offer strict muscle isolation and definition. The best approach is to incorporate both into your training routine for well-rounded biceps development.
Frequently Asked Questions (FAQs)
Can I do preacher curls and bicep curls in the same workout?
Yes, you can incorporate both exercises into the same session for a well-rounded bicep workout. Start with bicep curls for strength and follow with preacher curls for isolation and muscle definition.
How often should I train my biceps?
For optimal muscle growth, train your biceps 2-3 times per week with a mix of exercises, including both bicep curls and preacher curls.
Should I use dumbbells or barbells for preacher curls?
Both work well, but dumbbells allow for unilateral training, correcting muscle imbalances, while barbells let you lift heavier weights for overall strength.
Can preacher curls cause elbow pain?
If performed incorrectly or with excessive weight, preacher curls can put strain on the elbows. Always use controlled movements, avoid locking out your elbows, and use a comfortable grip.
Start Your Bicep Training Journey Today
Looking to take your bicep workouts to the next level?
At Community Strength Austin, our expert trainers are here to help you achieve your fitness goals with personalized guidance and effective training techniques.
Whether you’re incorporating preacher curls, bicep curls, or looking to build a comprehensive workout plan, our personal trainers in Austin offer in-person sessions and online consultations tailored to your needs.
Don’t wait to unlock your full potential—book a session with a trusted personal trainer today and start building stronger, more defined biceps!