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Preacher Curl vs. Spider Curl: Which Bicep Exercise Is Right for You?

April 24, 2025
10:43 pm

Ever looked in the mirror and wished your biceps were bigger or more defined? You’re definitely not alone.

Bicep workouts are a favorite for everyone at the gym, whether you’re just starting out or a seasoned pro. Two popular exercises you’ve probably heard of are preacher curls and spider curls. Both are great for building strong, defined arms—but they’re not the same. So, how do you know which one to pick?

In this post, we’ll break down the differences, explain the benefits of each, and help you figure out which one is best for your goals—whether you’re aiming for size, strength, or that perfect bicep peak.

Let’s dive in!

What is a Preacher Curl?

Let’s talk about the preacher curl—a classic go-to for building biceps. You’ve probably seen it in gyms: a slanted bench where you rest your arms while curling a dumbbell or barbell. That bench, known as the preacher bench, is designed to isolate your biceps and make them do all the work.

This exercise mainly targets the biceps brachii (the muscle that gives your arm that signature bulge), along with the brachialis (a deeper muscle that adds thickness) and the brachioradialis (a key forearm muscle). By keeping your arms locked in place, it stops you from “cheating” with momentum, so your biceps have to carry the load.

Why Choose Preacher Curls?

Preacher curls are a must if you’re serious about building your arms. Here’s why:

Isolate Your Biceps – The bench locks your arms in place, so your biceps do all the work—no cheating with other muscles.
Improved Form – No swinging or using momentum here. Preacher curls force you to keep your technique clean, which is perfect if you’re just starting out.
Better Contractions – At the top of the movement, your biceps fully contract, giving you that sculpted, defined look.
Lower Back Friendly – The bench supports your upper body, taking pressure off your lower back—great if you’re dealing with back issues.

How to Do a Preacher Curl

Ready to give it a shot? Here’s how to do it:

Sit down at a preacher bench and adjust it so the top of the pad sits comfortably under your armpits.
Grab a barbell, EZ curl bar, or dumbbells with an underhand grip.
Rest your upper arms flat on the pad, keeping your elbows in line with your shoulders.
Slowly curl the weight up, squeezing your biceps at the top when your forearms are almost vertical.
Lower the weight back down in a controlled way, fully extending your arms.
Repeat for 8-12 reps, keeping the movement smooth and steady.

Pro Tip: Avoid locking your elbows at the bottom to keep them safe. Using dumbbells? Try alternating arms for an extra challenge!

Who Should Do Preacher Curls?

Preacher curls are a great choice if you:

Are new to working out and want to nail proper bicep form.
Want to focus on building bigger biceps.
Need a low-impact exercise that’s easy on your back and shoulders.
Have access to a preacher bench at the gym.

You can also switch things up with variations like dumbbell preacher curls, machine preacher curls, or single-arm curls for more targeted work.

What is a Spider Curl?

Let’s talk about the spider curl—a hidden gem for building bigger biceps. Picture this: you’re lying face-down on an incline bench, arms hanging straight down, and curling a dumbbell or barbell. This position stretches your biceps in a way most exercises don’t, which is why so many seasoned lifters swear by it.

Similar to the preacher curl, spider curls specifically hit the biceps brachii, focusing on the long head (that’s what gives your biceps that tall, peaked look). They also work the brachialis, helping you build thicker, stronger arms.

Why Choose Spider Curls?

Spider curls are an awesome move to add to your arm day. Here’s why you should give them a try:

They Stretch Your Biceps Deep: The hanging position stretches your biceps fully, which can boost muscle growth.
More Range of Motion: Unlike preacher curls, spider curls let your arms move through a bigger range, hitting your biceps from a fresh angle.
Target That Bicep Peak: If you’re chasing that bicep peak, spider curls really focus on the long head of the muscle.
No Shoulder Cheating: Your shoulders stay out of it, so your biceps do all the work.

How to Do a Spider Curl

Here’s how to crush the spider curl:

Adjust an incline bench to about a 45-degree angle.
Lie face-down on the bench, letting your arms hang straight down while holding dumbbells (or an EZ curl bar).
Keep your chest and stomach pressed firmly against the bench for stability.
Curl the weights up toward your shoulders, squeezing your biceps at the top.
Lower the weights slowly and fully extend your arms for a good stretch.
Go for 8-12 reps with slow, controlled movements.

Pro Tip: Keep your elbows directly under your shoulders—don’t let them drift forward. If the bench feels awkward, start with lighter weights to get used to the movement.

Who Should Do Spider Curls?

Spider curls are perfect if you:

Have some lifting experience and want to switch up your bicep workouts.
Are aiming to build that defined bicep peak.
Feel confident using free weights and incline bench exercises.
Have access to an adjustable bench, whether at the gym or at home.

You can mix things up with variations like cable spider curls (using a cable machine) or barbell spider curls for a different vibe.

Preacher Curl vs. Spider Curl: Breaking It Down

Both exercises are great for bicep growth, but they’re not exactly the same. Here’s a quick breakdown to help you decide which one’s right for you.

1. Muscle Activation

Preacher Curl – This targets both heads of the biceps but emphasizes the short head (the inner part of your bicep) because your arms stay in a fixed position. It also hits supporting muscles like the brachialis and brachioradialis for thicker arms.
Spider Curl – Focuses more on the long head (the outer part that creates that bicep peak), thanks to the stretched position. It also works the brachialis, but your forearms don’t play as big a role here.

If you’re after balanced bicep growth, these two exercises work perfectly together.

2. Range of Motion

Preacher Curl – The bench keeps your arms in place, so the range of motion is a bit shorter, but you get a strong peak contraction at the top.
Spider Curl – With your arms hanging freely, you get a longer range of motion, especially at the stretched position. This can help activate more muscle fibers.

3. Equipment and Setup

Preacher Curl – You’ll need a preacher bench, which is usually found at most gyms but may not be in a home setup.
Spider Curl – All you need is an incline bench and some free weights, making it easier to do anywhere.

4. Difficulty Level

Preacher Curl – Beginner-friendly since the bench stabilizes your arms and helps maintain strict form.
Spider Curl – A bit harder because you’re controlling the weights without as much support. It’s better for those with more experience.

5. Injury Risk

Preacher Curl – Safe overall, especially for your shoulders and back, but avoid overloading the weight to prevent elbow strain.
Spider Curl – Slightly riskier if you go too heavy or lose form. The hanging position demands more control, so focus on proper technique.

6. Effectiveness for Your Goals

Muscle Growth – Both are great for building biceps, but spider curls might have the edge for targeting the long head and creating a good stretch. Preacher curls are ideal for overall bicep mass.
Strength Gains – Preacher curls allow for heavier lifting thanks to the bench’s support, making them better for building raw strength.
Aesthetic Goals – Spider curls are perfect for that tall, peaked bicep look, while preacher curls help add thickness and fullness to your arms.

Factor	Spider Curls	Preacher Curls
Target Muscle	Focuses on the long head for a taller bicep peak.	Targets both heads for overall bicep mass and thickness.
Strength Potential	Lighter weights due to less stability.	Allows for heavier weights due to bench support.
Aesthetic Impact	Creates a sharp, peaked bicep appearance.	Adds fullness and rounded thickness to the arms.
Range of Motion	Offers a larger range of motion and stretch.	Provides a controlled and limited range of motion.
Difficulty Level	Requires more control and stabilization.	Easier to maintain proper form due to support.

Discover our ultimate guide on Preacher Curl vs Incline Curl and also find out which workout is perfect for crushing your fitness goals!

Let’s sculpt those arms together—reach out now!

Which One Should You Choose?

The best exercise really depends on your goals, experience, and what equipment you’ve got. Here’s a quick guide to help you figure it out:

Your Fitness Goals

Want bigger biceps? Preacher curls are your go-to. They’re perfect for isolating the muscle and building mass.
Chasing that bicep peak? Spider curls are the way to go. They target the long head to give your arms that sculpted, defined look.
Why not both? Mix preacher and spider curls into your routine for balanced, well-rounded biceps.

Your Experience Level

If you’re a beginner, start with preacher curls. The bench helps you focus on your form without having to worry about balance.
For those at an intermediate or advanced level, try adding spider curls to your routine. They’re a great way to challenge yourself and hit your biceps from a different angle.

Equipment Availability

If you go to the gym – You’ll likely have access to both preacher and incline benches, so you can try out both exercises.
If you work out at home – Spider curls might be the better option since incline benches are more common, and preacher benches can be harder to find.

Sample Bicep Workouts

Here are a few ideas to get you started:

Beginner Bicep Workout

Preacher Curl (Barbell): 3 sets of 10-12 reps
Dumbbell Hammer Curl: 3 sets of 10-12 reps
Cable Curl: 2 sets of 12-15 reps

Advanced Bicep Workout

Spider Curl (Dumbbell): 3 sets of 8-10 reps
Barbell Curl: 3 sets of 8-10 reps
Concentration Curl: 2 sets of 12-15 reps

Hybrid Workout

Preacher Curl (EZ Bar): 3 sets of 10-12 reps
Spider Curl (Dumbbell): 3 sets of 10-12 reps
Incline Dumbbell Curl: 2 sets of 12-15 reps

Common Mistakes to Avoid

Nobody’s perfect, but avoiding these common mistakes can help you stay safe and get the most out of your curls:

Preacher Curl Mistakes

Swinging the Weight – Don’t use your body to lift heavier. Keep your arms locked in place on the bench.
Elbows Out of Position – Keep your elbows directly under your shoulders to hit your biceps properly.
Going Too Heavy – Lifting too much can stress your elbows. Start light and nail your form first.

Spider Curl Mistakes

Wrong Bench Angle – Stick to a 45-degree incline. Too steep or too flat messes with the movement.
Skipping the Lowering Phase – Take your time lowering the weight—it improves the stretch and keeps it controlled.
Unstable Core – Stay steady on the bench. Wobbling takes away from the exercise.

General Tips

Warm up your arms with light weights or stretches before jumping in.
Use a spotter if you’re going heavy on preacher curls.
Focus on form, not weight—perfect technique with lighter weights gives better results than heavy, sloppy reps.

Discover how to level up your arm workouts with our detailed comparison of Concentration Curl vs. Preacher Curl — find out which one aligns best with your fitness goals!

Frequently Asked Questions

What’s the difference between preacher curls and spider curls?

Preacher curls use a bench to keep your arms locked in place, which targets the short head of the bicep and helps build overall mass. Spider curls, on the other hand, are done with your arms hanging off an incline bench, focusing more on the long head for that bicep peak.

Can I do both in one workout?

For sure! Doing both is a great way to work your biceps from different angles and build balanced strength. Just don’t go overboard—two bicep exercises per session are more than enough.

Which is better for bicep peak?

Spider curls are great for building that peak since they target the long head and give you a deep stretch.

Are preacher curls safer?

Usually, yes! The bench supports your body, which helps reduce strain on your back and shoulders. Just make sure your form is on point, and both can be safe.

How often should I train biceps?

1-2 times a week is perfect. Give yourself at least 48 hours of rest between sessions to recover properly.

Can I do spider curls without an incline bench?

It’s doable but not ideal. You can lean over a flat bench or even a stability ball, but an incline bench will give you the best angle for proper form.

Wrapping It Up

Whether you’re dreaming of massive arms or just want to fill out your t-shirt sleeves, both preacher curls and spider curls are fantastic additions to your workout.

Preacher curls are your go-to for building thick, powerful biceps with beginner-friendly form, while spider curls add that extra stretch and peak for a sculpted look. The best part? You don’t have to choose just one! Experiment with both, mix them into your routine, and see what works for your body.

Ready to Build Your Best Biceps?

Want to take your arm training to the next level? At Community Strength Austin, our expert personal trainers in Austin are here to help you master exercises like preacher curls and spider curls, whether you’re lifting in our local gym or joining us through online consulting.

We’ll create a personalized plan to match your goals—bigger biceps, stronger arms, or a chiseled physique. Book a session with a personal trainer in Austin today or sign up for our virtual coaching to get started.