Preacher curl is a terrific exercise and should be a staple of every gym rat, at least when it comes to biceps isolation movements. However, although it has some obvious benefits, it has its drawbacks.
In this article, we will talk about the preacher curl, why it's good, but also why it isn't always the best option. Lastly, we will display some exercises to choose as a preacher curl alternative. Let's jump right in.
This movement is the closest it gets to a dumbbell preacher curl, without the preacher station. It minimizes the cheating opportunity, as there will be no swinging if done correctly. Also, it requires no dedicated preacher curl. And because of the position, blood will rush into your arms, giving you a massive pump. Here's how to do it:
While this movement requires a bench, you don't need an actual preacher curl station. If you have an adjustable bench at your (home) gym, you are good to go:
This movement also requires an inclined bench, but it is EZ-bar friendly, which means you can do it with both hands. The move is great because it completely kills-off momentum, so no cheating. You can do it with dumbells too. Here are the steps:
This one is more of an alternative to regular biceps curl than to a preacher curl. But, because stopping the movement kills off momentum completely, you will get the main benefit a preacher curl. Here is the how-to:
The first pause is just slightly lower than the top position.
The second pause is on the middle of the movement, with your elbows at 90 degrees.
The third and final pause is just before the bottom position, with your arms almost fully extended.Rest for one second at the bottom and repeat the movement for the needed amount of reps. This exercise is a killer, you won't be able to do too much
There you have it, folks, that was our take on the preacher curl and its alternatives. If you can't do the old-school favorite for whatever reason, these exercises we suggested will do the trick, with much less equipment. But even regular curls are excellent, as long as you don't cheat. Just stay persistent, and your guns will grow.