World’s Strongest Man puts himself through tough pull day session.

Written by Stephen Sheehan, CPT Last updated on Nov 28, 2023

As if attempting to match Ronnie Coleman’s best lifts wasn’t challenging enough, Mitchell Hooper also tried to keep pace with another all-time great’s signature workout. Although the reigning World’s Strongest Man typically doesn’t focus on getting a pump during his training, he had no choice but to embrace that satisfying feeling Arnold Schwarzenegger strived for during his legendary gym sessions.

In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger’s accomplishments.

Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and biceps exercises that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn’t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.

Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video.

Wide-Grip Pull-Up

Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles.

After completing his second set, Hooper took a look at some of Schwarzenegger’s best lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area.

“Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,” he explained. “I don’t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively.

Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.

T-Bar Row

Next, Hooper went with a variation of one of Schwarzenegger’s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his upper-body strength isn’t on the same level as his lower body.

“Like 80 percent of everything we do is quad, hamstring, glute,” Hooper said about strongmen. “Leg drive, if you’ve got that, you’re going to do very well.”

Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement.

Single-Arm Dumbbell Row

Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that’s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn’t mean Hooper enjoyed this part of the workout.

“I think this might be my least favorite exercise,” he explained. “The difficulty is a lot in your core, not a lot in the actual pulling. So it’s like a core workout with an arbitrary dumbbell movement.”

Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows.

Close-Grip Lat Pulldown

The final back exercise of the workout put Hooper’s lats to the ultimate test. Having already accepted the reality that he would be “sore as hell” the next day, he mustered up the energy to complete four sets of close-grip lat pulldowns. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level.

Once he finished on the cable machine, he moved on to the second half of his session.

It’s no secret that building a well-developed back entails plenty of pulling exercises and enough protein to support your strength- and muscle-building efforts. While there are different routes you can take to achieve that sculpted look, the best back workouts revolve around a classic pull-day staple: the row. 

The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

Legendary bodybuilders like Jay Cutler and Ronnie Coleman earned plenty of praise and Mr. Olympia hardware by constructing hulking physiques that included sculpted shoulders, killer quads, and bulging biceps. While most people don’t have plans to pose on stage someday, many lifters do have aspirations to walk around with muscular arms that look good in a tank top.

Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better.

Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of muscular strength and endurance. You can perform the movement with various free weights, including dumbbells, a barbell, or an EZ curl bar. Whatever piece of equipment you choose, you will also need a preacher curl bench to support your upper body during this isolation exercise.

Here’s a step-by-step guide that will put you in the right position to get the most out of this biceps curl variation using an EZ curl bar.

Step 1 — Set Up

Sit down on the preacher curl machine and adjust the seat height so your upper arms and chest rest on the bench pad. Or, if there is no seat, stand behind the preacher curl bench so your arms and chest are in the correct position. You should have a slight forward lean so that the pad touches your armpits. Then, use an underhand grip to grab the curl bar.

Step 2 — Curl the Weight

With your chin tucked, wrists neutral, and elbows extended fully, contract your biceps and curl the bar toward your shoulders. Squeeze at the top of the movement and hold for one to two seconds.

Step 3 — Lower to Starting Position

Execute the eccentric portion of this curl exercise by slowly straightening your elbows. Maintain complete control during the descent, carefully lowering the curl bar back to the starting position before repeating the full sequence for the desired number of reps.

[Related: How to Do the Reverse Biceps Curl for Complete Arm Development]

Preacher Curl Mistakes to Avoid

Want to get the best return on your investment in building bigger biceps? Here are a few common mishaps people make when performing preacher curls that can prevent you from reaping the rewards of your training program.

Taking the Strength Training Approach

Working with intense loads for a limited number of reps will not yield the best results if you’re focused on maximum biceps growth. While that style of training works well for compound movements like the back squat, bench press, and deadlift, you shouldn’t treat the preacher curl like a strength-building exercise.

Instead of going ultra-heavy, use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form. This will provide a better stimulus for hypertrophy than a low-rep, high-intensity protocol more suited to powerlifting.

Incorrect Setup

Getting in the proper position should be the priority when you’re preparing to perform the preacher curl. That means your chest and upper arms should be in contact with the pad at all times. Having the bench set too low or too high will make it difficult (if not impossible) to execute the movement correctly, causing you to leave gains on the table by shifting the focus away from your biceps.

Failing to Use Full Range of Motion

The goal of the preacher curl is to fully extend and flex your elbows through a full range of motion. However, failing to extend your elbows past 90 degrees means you’re leaving potential gains on the table. While partial reps can be an effective way to finish off a set, focusing on fully stretching and contracting your biceps can maximize your muscle-building efforts.

[Related: Jon Call “Jujimufu” Absolutely Crushes a 161-Pound Preacher Curl PR]

Benefits of the Preacher Curl

What makes the preacher curl such a popular choice for lifters of all shapes and sizes? Let’s take a look at some of the ways it pays off to pencil this biceps exercise into your workout routine.

Direct Biceps Development

A true isolation exercise, the preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance. The angle of the bench pad allows you to completely stretch the muscle and maximize time under tension — a key factor in hypertrophy training.

Of course, squeezing at the top of the movement is critical for getting the most muscle-building returns. Overall, the preacher curl challenges your biceps during the concentric and eccentric parts of the exercise to create a fantastic stimulus for sculpting well-developed arms. 

Assists with Pulling Exercises

If you want to be more successful at chin-ups or other pulling exercises, the preacher curl can assist with those efforts. Having strong biceps will allow you to move the weight more efficiently and avoid overtaxing other muscle groups as you perform pull-based exercises. 

Plus, developing stronger biceps via the preacher curl can help with other compound movements. For example, you should see an improvement in your deadlift as you progress with your biceps training. And whether you choose the chest-supported or bent-over row, you should perform better at these back-day staples with stronger bi’s. 

Eliminates the Cheating Element

Chances are you’ve probably seen at least a few gymgoers contorting their bodies to swing out some poorly executed curls before finally admitting defeat. However, sacrificing form to execute any exercise makes little sense — especially if you’re concerned about maximizing muscle growth. 

Luckily, though, the preacher curl curtails your ability to cheat by keeping you grounded and eliminating the idea of using your legs for a boost. Once you set up properly on the machine and grab your free weight of choice, your biceps will quickly learn what it means to be isolated. More importantly, you’ll understand the value of performing slow, controlled reps using a full range of motion — and zero cheating. 

[Related: Jay Cutler Breaks Down His Workout to Build 20-Inch Arms]

Muscles Worked by the Preacher Curl

Undoubtedly one of the best isolation exercises for growing your biceps, the preacher curl engages a few other arm muscles, too. Here’s what you can expect to hit once you’re set up on the bench.

Biceps Brachii

This two-headed muscle is the primary mover for the preacher curl. You can specifically target the long or short head via your hand placement if you’re using an EZ curl bar or a barbell. A narrow grip will lead to better engagement of the long head. Meanwhile, the wider you go, the more you will recruit the short head of your biceps brachii.

Brachialis

A flexor muscle of the forearm, the brachialis helps with elbow flexion and is also heavily involved due to the angle of a preacher curl. Training this muscle consistently will help you develop stronger, thicker forearms.

Brachioradialis

Another flexor muscle located near the elbow, the brachioradialis not only helps with flexion but also with supination or pronation depending on the rotation of the forearm. (1) During the preacher curl, it helps stabilize the elbow joint.

Who Should Do the Preacher Curl

No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, you shouldn’t hesitate to call upon the preacher curl for support.

Strength Athletes

Powerlifters and Olympic weightlifters can take advantage of preacher curls to prepare them to dominate in pulling exercises like deadlifts, cleans, and snatches. Growing bigger, stronger biceps should pay off when it comes time to perform — and the aesthetic benefits don’t hurt, either.

Bodybuilders and Physique-Focused Individuals

No bodybuilder wants to disappoint on the back double biceps pose. Isolating this two-headed muscle via the preacher curl will help your arms pop on stage, especially if you pair it with other biceps-centric movements like close-grip lat pulldowns and chin-ups. And even if you’re focused on constructing a physique for non-competitive reasons, you can’t go wrong with a curl exercise that isolates your biceps and forearms.

Recreational Lifters

Beginners and general lifters can use the preacher curl to develop strength and endurance in their biceps without having to worry about cheating reps by going too quickly or not using the full range of motion. This curl variation isn’t overly complicated to master, but it does offer plenty of muscle-building upside.

[Related: Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms]

How to Program the Preacher Curl

Whether you’re new to lifting or looking to add another biceps exercise to your classic bodybuilding split, you shouldn’t hesitate to incorporate the preacher curl into your exercise program. Determining the number of sets and reps (as well as the ideal load) depends on your goals, as there are different methods to achieve each one.

For Beginners: Perform a warm-up set of eight to 12 reps with a light weight to ensure you’re using proper form. Using a moderate weight, complete two to three working sets of eight to 12 reps.

For Muscle Growth: Complete three to four sets of eight to 12 reps with a moderately heavy weight. For even more gains, decrease the weight and perform a drop set until failure.

For Muscular Endurance: Select a light-to-moderate weight that you can curl for 15 to 20 reps. After you finish your first set, rest briefly for 20 to 60 seconds before repeating for two more sets.

[Related: Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss]

Preacher Curl Variations

From changing your grip to swapping out the EZ bar preacher curl for a dumbbell-based version, some simple tweaks can shift this exercise in a different direction. Here are some variations you can consider implementing to keep things fresh in the gym:

Dumbbell Preacher Curl

Leaving the barbell behind for a pair of dumbbells will open the door to new bicep-building possibilities. Not only can you work on any imbalances by training unilaterally, but you can also experiment with different grips to change the stimulus. For example, hammer-style preacher curls with a neutral grip will involve your forearm muscles more.

Close-Grip Preacher Curl

Using the same setup as the traditional preacher curl, this version targets the long head of the biceps by having you put your hands closer together.

Wide-Grip Preacher Curl

You can employ the opposite strategy to hit the short head by using a wide grip. For the best results, incorporate both grip variations into your biceps training program.

Reverse Preacher Curl

Whether you use a barbell, EZ curl bar, or dumbbells, a reverse preacher curl will force your brachioradialis to rise to the occasion. Grasping the bar with a pronated (palms-down) grip and keeping your arms in a fixed position to curl the weight makes this biceps exercise particularly useful for developing stronger forearms.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Preacher Curl Alternatives

Arguably the most challenging biceps exercise, the incline dumbbell curl swaps out the preacher curl bench for an adjustable weight bench. Sitting on a bench in the incline position provides a larger range of motion by putting your biceps into an even deeper stretch. Plus, stabilizing your body against the bench minimizes your ability to use momentum.

Concentration Curl

Similar to the preacher curl, the concentration curl keeps your upper arm in a fixed position that stabilizes your shoulder. This isolation exercise is an excellent example of the benefits of unilateral training, as you get to attack each side independently while your triceps remain anchored to the inside of your knee to make your biceps do all the work.

Standing Barbell Curl

An option that doesn’t involve sitting down, the standing barbell curl has withstood the test of time as one of the most basic, yet effective biceps exercises. Unlike some of the other alternatives and variations, this movement forces you to engage your glutes and core as you curl the weight. In addition, it also activates your anterior deltoid when the barbell is in the fully curled position.

Spider Curl

Take advantage of gravity and leverage to enhance your muscle-building experience by incorporating spider curls into your training program. Also referred to as the reverse incline curl, this exercise has a similar set-up as the chest-supported row. But instead of pulling your elbows back to target your lats, rhomboids, traps, and rear delts, you’ll contract your biceps to curl a barbell (or dumbbells) toward you.

Let Your Gains Preach for Themselves

Building bulging biceps requires plenty of high-quality reps that recruit the two-headed muscle to fully stretch and contract. While there are ample curl variations that can help you achieve that rounded look, the preacher curl deserves to be near the top of your biceps exercise list because it makes you stay strict with your form and removes momentum from the equation. Earmark it for pull day or whenever you work on your arms and get ready to show off the fruits of your labor when you flex.

FAQs