6 Suitable Alternatives to Preacher Curls

Targeted Muscles: Biceps Brachii, Brachialis, Brachioradialis

Equipment: EZ Curl, Preacher Bench

No of Reps: 12 -15 per Set

Biceps and forearms are the integral muscles of our body and plays a dominating role in body shape. People of all ages primarily focuses on these muscles through different exercises. Precher Curls are one of the fundamental workouts in developing strength and power of biceps. But not a single exercise can tone these muscles properly and fulfil the muscular strength effectively. Therefore, we have listed some of the core alternatives to preacher curls that will help you empower your forearms (biceps).

Preacher Curls

Preacher Curls is a basic variation of curls that requires a preacher and EZ bar to perform. It’s effectiveness is hidden behind the involvement and engagement of isolated body muscles. However, it is unnecessary to use only EZ bar rather you can use other weighted equipment including dumbbells, barbells, etc.

Preacher Curls is also worthy to achieve contraction and maintain a big arm muscle. It puts less pressure on your wrist and during the movement all your weight will be shifted on your biceps.

Benefits of Preacher Curls

There are multiple benefits of performing Preacher Curls that are listed as below:

Superiority Position: One of the significant benefits of this workout is its angle of movement. The direction of your palm is straight towards your face that is best to obtain full contraction.

Shoulder Locked: while performing the movement, your shoulders and elbows will get locked. It simply means that neither shoulder nor wrist will bear pressure. Only your biceps will get engaged in the whole activity and gain positive results.

Maximum Muscle Growth: A controlled movement in this workout promises maximum muscle development. For example, if you feel pain in the muscles, you can slow down the movement that will lead to pump the activated muscles.

Things to Consider While Performing:

Every exercise has a deep impact on its performance and some things are common that we should avoid while performing the exercise. Preacher Curls have some considerations that you must follow:

Setup & Posturing: Make sure to have a proper and balanced seating of the bench. The level of the upper preacher bench must be directly proportional to the lower chest (ribcage). Keep your core tight and not to roll over your back to gain better outcome.

Elbow Placement: Picking of EZ bar is preferable in this workout as it is easy and reliable for your joints. Ensure to keep your elbows in a neutral position such as no inner/outer range of elbows is acceptable.

Wrist Flexion: Whiling performing the exercise, you must ensure to keep your wrist straight. A slight bend in the wrist will train your forearms and you will feel tired after five to six reps.

Range of Motion: Don’t try to put unnecessary pressure on your joints. To keep attention of the biceps, you must keep the movement parallel and avoid to extend the movement.

How to Perform:

Here are some steps that you need to follow while performing Preacher Curls:

• Sit on the preacher bench in a proper manner. Make sure that your ribcage is making a good connection with preacher bench.
• Keep your palms straight and hold the EZ bar. Lift the bar up to make appropriate contraction.
• Slowly lower the bar and ensure to inhale the breath to make proper alignment of muscle with mind.
• Repeat the movement for required repetitions and feel the difference in your biceps.

 Alternatives to Preacher Curls

It is true that you can achieve maximum biceps with preacher curls but it may cause stress on the joints. Therefore, we have listed some of the alternatives to preacher curls that you can perform instead of it:

1. Concentration Curls

Concentration Curls are one of the effective alternatives to preacher curls that carry the same functionality and momentum. Instead of sitting on the preacher bench, you can use straight bench and carry dumbbells in hands.

Lifting the dumbbells towards your upper chest and bringing it back to the lower leg is the basic movement. It gives proper contraction and attention to biceps that empowers your bicep growth.

2. Zottman Curl

 

Zottman Curls are also included in out list of alternatives to preacher curls due to its specific significance. Basically, you are utilizing different hand positions at significant angles to lift the weight. While performing this workout, you must ensure slow rotation and range of motion.

Carrying this exercise in a slow manner will improve tension in the muscles. All you need is dumbbells and a flat surface to carry this exercise.

3. Pull-up

Pull-up is another effective and significant upper-body strength exercise that requires you to use a pull-up bar. Your shoulder and arms muscles will get engaged but make sure to keep your palms away from the body.

It improves your body balancing and focuses on reaction time as you lift yourself up and down in a proper manner. Many sportsmen and athletes prefer this exercise as it engages your overall muscles including chest, shoulder, and biceps significantly.

4. Wall Curls

Another dominant alternative to preacher curl is wall curls that can be performed using dumbbells and a wall. All you need is to stand with your back on the wall and hold dumbbells in both hands. Make sure to put pressure on the biceps while weighting the dumbbells up.

Proper range of motion and body placement are necessary elements of this unique exercise. For maximum growth, you should carry this workout on a slow pace and be focused on proper form.

Recommended Read: 5 Best Alternatives to Wall Sit

5. Resistance Band curls

If you are looking for beneficial exercise for biceps, Resistance Band curls is on the top list. Hence, it is one of the best alternatives to preacher curls due to its focus on maximal bicep growth. It develops a deep contraction in the arm muscle and put tension on the forearms.

Instead of using EZ bar or Dumbbells, you can perform this effective exercise using resistance band. Stretch the band towards your chest in a slow manner but don’t try to bend wrist. To put stress on the bicep, you must keep your elbows tight and ensure to have chest in the upward direction.

6. Incline Bench Dumbbell Curls

 

Incline Bench Dumbbell Curls have gained popularity due to its unilateral focusing on the muscles. However, it is one of the best alternatives to Preacher Curls in some extent and provides same benefits. But the difference in movement makes this exercise highly preferable for someone who cannot handle heavy weights simultaneously.

It requires a bench at a 90-degree angle and a pair of dumbbells in hand. Carry this workout at slow pace to attain better growth and don’t forget to engage your chin. Maintain proper form and focus on range of motion for best results.

Bottom Lines

Preacher Curls have possessed a name in the fitness industry as mandatory exercise for biceps brachii. But it has some bottlenecks that makes a man looking for something different that is suitable for him. Its bilateral engagement of muscles is one of the top disadvantages of preferring it all the time.

Therefore, we have provided some suitable alternatives to preacher curls that a person can have in his routine for biceps. Try the above-mentioned exercises and feel the difference in the muscle growth.