A preacher curl bench is fantastic for isolating your biceps. It locks your upper arms in place, eliminates any “cheat curl” momentum and forces your biceps to move through the full range of motion.
But not everyone has a preacher bench in their home gym. And while they’re a fantastic piece of kit, there are alternative ways to perform preacher curls. With some standard kit and a clever accessory, you can replicate the movement and target your biceps effectively.
3 Ways to Do Preacher Curls at Home
1 - Preacher Curls on an Incline Bench
With a similar angle to a preacher curl bench, the incline keeps your upper arm still to place full tension on your biceps. It’s a great way to use what you’re already likely to have in your home gym.
• Set the backrest on an Foldable Weight Bench to a 45–60° incline and stand directly behind it.
• Holding a dumbbell, rest your armpit near the top edge of the bench and lay your arm straight down on the front of the backrest.
• Curl the dumbbell towards your shoulder.
• Give your bicep a squeeze at the top, then lower back down to full extension.
2 - Seated Preacher Curls with a Bicep Isolator
The Bicep Isolator is a brilliant piece of kit that mimics the angle of a preacher bench. It’s compact, portable and a low-cost option.
• Sit on a flat weight bench with your feet on the floor.
• Place the isolator across your lap with the wedge angled into your hips - you can create different angles depending on which side is pointing outwards.
• Holding a pair of dumbbells or EZ bar, rest your upper arms on the sloped edge.
• Curl the weight up, keeping the back of your arms pinned against the pad.
• Squeeze your biceps, then lower under control.
3 - Kneeling Preacher Curls on a Bench
This setup raises your working height to feel more stable and secure whilst you’re curling.
• Place the bicep isolator on top of a flat gym bench, thickest side down.
• Kneel beside the bench and rest your elbows and upper arms against the back of the pad.
• Keeping your elbow fixed in place, lift the Curling Bar up to your shoulder.
• Lower with control and go again.
Whether you use an incline bench or a bicep isolator to create the angle, you can perform preacher curls in your home gym. Choose the method that suits your setup and get curling!
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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength
