Preacher Curl VS Barbell Curl: Pros, Cons, and Alternatives

If you’ve recently joined a gym, you’ve likely heard about Preacher Curls and Barbell Curls, two popular options for bicep training.

But which exercise is more effective for building strong and defined biceps?

In this article, we’ll explore the similarities and differences between the two, along with the pros and cons of each.

But that’s not all—we’ll also examine how muscle activation varies between these exercises.

Finally, you’ll discover alternatives that will help you choose the best exercise for your workout routine.

 

Exercise	Pros/Cons	Alt.
Preacher	Isolates / Limited engagement of secondary muscles	Hammer
Barbell	More mass / Wrist strain	Cable

 

 

What is Preacher Curl: Pros, Cons, and Alternatives

The Preacher Curl is performed on a bench specially designed for this: the Preacher Curl Bench.

This bench is all about giving your arms a comfy spot to rest while you curl, cutting down on any temptation to swing the weight.

This exercise hits the biceps hard, making them stronger and more defined.

 

Why You Might Love Preacher Curls:

• Awesome for pinpointing those biceps.
• Lower chance of hurting yourself (as long as you’re not trying to show off with too much weight).

But, Here’s the Catch:

• You won’t be calling on those stabilizer muscles much.
• It’s got a pretty strict movement path. (It’s all about isolation here, so grabbing heavier weights isn’t the best move, especially if you’re just starting.)

So, if you’re aiming to isolate those biceps without the extra fuss, give the Preacher Curl a whirl.

 

Barbell Curl Breakdown: The Good, the Bad, and Other Options

The barbell curl is an old-school lift.

It’s just you, a barbell, and a mission to lift that weight to your shoulders, all while standing strong.

Upsides of Barbell Curls:

• Minimal gear is needed—just snag a barbell, and you’re all set.
• Fires up those stabilizer muscles for more comprehensive bicep growth.
• Load up more weight to push your limits.
• Enjoy a wider range of motion than you do with preacher curls, opening up for deeper development.

Downsides to Watch Out For:

• It’s easy to get into the swing of things (literally)—resist the urge to rock that weight up.
• A mistake in form could easily become a painful setback.

 

 

Barbell vs. Preacher Curl: Which Reigns Supreme for Biceps?

So, you’re hunting for the ultimate bicep builder and can’t decide between the barbell curl and the preacher curl?

Here are the details:

Barbell curls let you swing through the full motion, from the get-go to that peak squeeze.

It’s total freedom for your arms, engaging every part of those biceps.

Preacher curls?

They’ve got your arms chilling on a bench, dialing down the motion range but keeping your biceps tense the whole time.

Think of it as a controlled burn.

Here’s the thing: it’s not about crowning a champ.

Both these curling crusades have their perks and quirks.

It’s all about what vibes with your workout groove and goals.

 

Preacher vs Barbell Curl: Similarities & Differences

What They Share:

• Bicep Love: Both Preacher and Barbell Curls are all about giving your biceps the spotlight, perfect for beefing them up.
• Resistance is Key: They both throw resistance into the mix, thanks to barbells or dumbbells, making your biceps hustle for that growth.
• Barbell Buddies: Yep, you can use a barbell for either exercise, making them versatile choices for your arm day.

Where They Diverge:

• Weight Game: Preacher curls might make you think twice before piling on the weight because of the range of motion and stability; meanwhile, loading up a barbell curl is a breeze.
• Muscle Synergy: Barbell curls don’t only work the biceps; they also engage the front deltoid and the lats, adding a balance challenge to the mix.
• Specialized Equipment: The preacher curl involves using a Preacher Curl Bench for elbow support, ideal for those prioritizing form. Barbell curls? Just you and the barbell, keeping things balanced and steady on your own.
• Isolation vs. Integration: While Preacher Curls get laser-focused on that bicep peak, especially hitting the short head, Barbell Curls offer a more integrated muscle workout.

 

When it comes to beefing up those biceps, both barbell and preacher curls are your go-to moves, but they hit the spotlight in slightly different ways.

Preacher Curl – The Isolation Champ:

Ever noticed how the preacher curl makes you feel like it’s just you and your biceps against the world?

That’s because it’s laser-focused on the short head of your biceps, the part that pumps up your elbow flexing game.

When you’re stretching out at the start of each preacher curl rep, your biceps are under the spotlight, but as you curl up, the spotlight dims a bit.

Still, compared to the barbell curl, it keeps your biceps in a constant squeeze, especially at the lower end of the lift.

 

Barbell Curl – The All-Rounder:

Switching over to the barbell curl, it’s a bit of an all-rounder, giving both heads of your biceps an equal chance to shine.

This move is about bringing in the big guns, letting you load up more weight and potentially pack on more muscle.

With a barbell curl, the peak moment comes when your arms are all curled up, putting the long head of the biceps in the main role, especially at the top of the lift.

Muscle Talk:

• The Preacher Curl peaks with:

• • Main Act: The short head of the biceps (the elbow flexor).
  • Supporting Roles: The long head of the biceps and the forearm flexors, ensure your form stays sharp.

• Barbell Curl excels with:
  • Headliners: The long and short heads of the biceps are equally spotlighted.
  • Support Crew: Forearm flexors, brachialis, brachioradialis, and even the front deltoid contribute to balance and stability.

• Shoulder’s Role:
  • In the barbell curl routine, your shoulders work quietly, maintaining balance and stability.
  • With preacher curls, however, they get a break, allowing your biceps to steal the show.

 

Correct execution of Preacher Curl

Setting Up:

• Make sure the Preacher bench is just right, so your arm and the pad are on the same level.
• Pick a barbell that feels just right – not too heavy, not too light – and set it on the pad’s lower end.
• Take a seat, rest your arms on the pad, and grab that barbell with an underhand grip (palms facing the sky).
• Keep those wrists straight, elbows slightly bent but not locked.
• Tighten up your core, keep your head in line with your spine, and lock those shoulder blades down and back.

Let’s Curl:

• Breathe out and bring that bar up towards you, bending at the elbows.
• Keep those wrists straight and avoid letting your upper body get involved.
• Curl up until your elbows say “no more.”
• Hold it there for a second, then take it easy back to the start, straightening those elbows.
• Do it again.

 

Proper form for the Barbell Curl:

 

Preacher Curl Variations:

Dumbbell Preacher Curl: Swap out that barbell for dumbbells and get ready for precision control and an even deeper stretch in each curl. It’s all about finessing those weights and giving your biceps that extra bit of freedom to move.

Cable Preacher Curl: Swap the barbell for the cable machine. Why? For smooth, constant resistance throughout the entire movement. This approach maintains tension, guaranteeing your biceps are fully engaged and feeling the burn with every inch of movement.

Single-Arm Dumbbell Preacher Curl: It’s time to go solo and focus. This one’s all about spotlighting each bicep, ironing out any imbalances, and dialing up the activation. Plus, it’s a solid way to make sure both sides get equal love and grow together.

 

MORE PREACHER CURL VARIATIONS 

 

Barbell Curl Variations:

EZ Bar Curl: Kiss wrist pain goodbye with the EZ bar. Its smart design with angled grips lets you curl comfortably, saving your wrists while you focus on the burn in your biceps.

Wide Grip Barbell Curl: Go wide to hit those biceps from a fresh angle. This stance zeroes in on the outer biceps and taps into the brachioradialis muscle in your forearms, mixing things up for a broader build.

Close Grip Barbell Curl: Tighten up that grip, and feel the intensity spike in your biceps. This narrower approach packs a concentrated punch, dialing up the tension right where you want it.

Inverted Curl: By flipping your grip with palms facing down, you introduce a novel challenge to your biceps, simultaneously engaging grip strength and forearm muscles uniquely.

Alternating Curl: Diverge from the usual by alternating arms. Such an approach directs attention individually to each bicep, guaranteeing balanced development and spotlight moments for both sides.

 

 

 

Comparison of EMG activity between three variants of curl A study compared the activation levels of the biceps brachii and brachioradialis muscles during three different types of curl exercises: dumbbell curl, straight barbell curl, and undulated barbell curl.  The results showed that the undulated barbell curl resulted in higher activation of both biceps brachii and brachioradialis muscles compared to the dumbbell curl, both during the concentric and eccentric phases of the exercise.  The straight barbell curl showed slightly higher activation levels of the biceps brachii compared to the dumbbell curl, but lower activation of the brachioradialis.  The choice between straight and undulated barbell curls depends on personal comfort. (Pubmed/6047503)

 

 

RELATED:>>> Cables vs Dumbbells: Which is Better for Biceps?

 

 

Is the cable or barbell Preacher Curl better? This study compared the effects of cable and barbell preacher curl exercises on muscular strength and hypertrophy in young adults.  The study found that both cable and barbell preacher curl exercises led to increases in elbow flexion peak torque and biceps brachii thickness.  However, barbell preacher curl exercises resulted in greater gains in muscular strength at longer muscle lengths. Both exercises resulted in similar hypertrophy regardless of the emphasis on torque. (Pubmed/32823490)

 

Optimal Order for Preacher Curls and Cable Curls in Bicep Workout

To sculpt those dream biceps, blending Preacher Curls and Cable Curls into your routine isn’t just smart—it’s essential.

They’re not rivals but allies in your quest for arm glory.

Here’s the lowdown on stacking them:

Kick things off with barbell curls.

Why?

Your biceps are pumped and primed to tackle the heavyweight right out of the gate.

Aim for 3-4 sets of 8-12 reps, picking a weight that challenges you while keeping your form on point.

Next up, preacher curls.

Now that your biceps have had their warm-up, it’s time to dial in that focus.

Start lighter and amp it up as you gain strength. Stick to 3-4 sets of 8-12 reps here too, taking that sweet 30-60 second breather between sets.

But wait, there’s more – don’t put all your eggs in just these two baskets.

Sprinkle in those other killer moves we talked about for a well-rounded bicep bonanza.

By structuring your workout this way, you’re hitting your biceps from all angles, ensuring every fiber gets the attention it deserves for those sleeve-busting gains

 

How to incorporate bicep curls into a weekly program

Looking to beef up those biceps without the bore?

Here’s how to weave in some curl variations throughout your week to keep things fresh and your muscles guessing.

Workout 1: The Classic Combo

• Barbell Curls: Start strong with 3 sets of 8-12 reps. Grab a weight that feels challenging but doable.
• Hammer Curls: Next, hit those hammer curls for another 3 sets of 8-12, focusing on the forearms as much as the biceps.
• Preacher Curls: Move on to preacher curls. Stick to dumbbells here, aiming for 3 sets of 8-12 reps.
• Incline Dumbbell Curls: Finish with incline curls on the bench, 3 sets of 8-12 reps, to stretch those biceps out.

Workout 2: Mix It Up

• Concentration Curls: Kick off with concentration curls, diving deep into bicep isolation, 3 sets of 8-12.
• Cable Curls: Switch gears to cable curls for constant tension, 3 sets of 8-12 reps.
• Barbell Curls: Circle back to barbell curls to round out the session, 3 sets of 8-12 reps.

Workout 3: The Full Circle

• Preacher Revisited: Lead with preacher curls, this time hitting 3 sets of 8-12 reps with dumbbells.
• Incline Dumbbell Curls: Move to incline curls, maintaining the 3 sets of 8-12 rep scheme.
• Hammer Curls: Dive into hammer curls for another 3 sets of 8-12, feeling the full arm engagement.
• Barbell Curls: Cap it off with barbell curls, 3 sets of 8-12 reps for that final pump.

This trio of workouts ensures your biceps face a full range of challenges, from isolation to full arm engagement, keeping your growth on track and your sessions interesting.

 

Some tips for safe biceps training with Preacher & barbell

Preacher Curl Pro Tips:

• Weight Wisdom: Start light, folks. Ease into it and gradually up your game to keep those biceps happy.
• Lock and Load: Park those elbows on the bench like they’re glued there. Stability is your best buddy here.
• Neck in Check: Keep your noggin in line with your spine to dodge unnecessary strain.
• Shoulders Steady: Keep them stationary. Allow your biceps to take center stage.

Barbell Curl Know-How:

• Grip Matters: New to barbell curls? Palms up is the way to go. It’s biceps’ day out.
• Weight Right: Don’t get ambitious with the weight from the get-go. Find that sweet spot where it feels challenging but doable.
• Elbows Glued: Keep those elbows by your side, like they’re part of your hips. It’s all about bicep engagement.
• Smooth Moves: No cheating with momentum or swinging. Keep it sleek and controlled.
• Stand Tall: Keep that back straight, shoulders back, and chest out. Posture is key.

Nailing the technique in both preacher and barbell curls is crucial for muscle growth and keeping injuries at bay.

Remember, it’s not about lifting the heaviest weights, but about doing it right.

 

Final Thoughts

When it comes down to sculpting those biceps, both Barbell and Preacher Curls are your go-to moves, each with its flair for firing up those muscles.

The Preacher Curl, with its trusty preacher bench, zeroes in on the biceps’ short head, giving it that concentrated effort for muscle growth.

Flip the script to the Barbell Curl, and you’re engaging not just the short head but the long head too, standing tall and powering through with both hands.

(Tip: Swap in an EZ bar, and you’re dialing up the focus on the long head and the brachialis for an extra muscle-building boost.)

Keep both exercises in your arsenal.

This way, you’ll ensure complete biceps development, focusing on all areas for truly impressive arms.

 

FAQS:

What is the most suitable exercise for a beginner?

Many people tend to use momentum during the execution of bicep curls. Using a curl machine like Preacher Curls can help to limit this error, as the arm is supported and the movement is guided into a more controlled position.

Which Bicep Exercise Builds Bigger Muscles: Preacher Curl or Barbell Curl?

Both preacher curls and barbells are effective exercises for hitting the biceps. The preacher curl allows for isolated activation of the biceps and helps to eliminate the use of momentum during the movement. On the other hand, the barbell curl allows for the use of heavier weights and can lead to greater overall strength and muscle growth.

Which exercise should I do first?

Typically, the barbell curl is performed first in a bicep workout routine because it requires the use of more muscle groups, thus greater physical effort and anabolic hormone production.

Why do I find it harder to do Preacher curls?

The position of the arms during the execution of the preacher curl creates greater tension on the biceps compared to the barbell curl, as the elbows are well supported on the bench. When you perform a barbell curl, the biceps are not fully isolated and so other secondary muscles are involved in stabilizing the movement.