The bicep curl is an easy exercise to learn that can be done from home with minimal equipment, or in the gym. It is also a great isolation exercise to support compound movements, like pull ups and rows. Each bicep curl variation has their own unique benefits.
What is a Preacher Curl?
The preacher curl is a variation of bicep curl that can be performed with a range of different equipment to support the back of the upper arm out in front of the body: for example, a preacher curl bench, bicep isolator, or the backrest of an incline bench. It can be performed bilaterally or unilaterally, with dumbbells, a straight barbell, or an EZ Curl Bar. The preacher curl also puts higher stress on the brachialis and the short head of the bicep.
What is a Concentration Curl?
The concentration curl is another useful variation of the bicep curl that requires minimal equipment. It can be performed with just a dumbbell and a bench to sit on. Your elbow pushes into your thigh for support, with your arm extended between your legs. The concentration curl puts a higher stress on the long head of the bicep.
What are the Differences Between a Concentration Curl vs Preacher Curl
| - | Preacher Curl | Concentration Curl |
|---|---|---|
| Limbs | Bilateral or Unilateral | Unilateral |
| Equipment Used | Dumbbell or Barbell | Dumbbell |
| Bench Used | Preacher Curl Bench, Bicep Isolator, or Incline Bench | Any Flat Weight Bench |
| Muscle Focus | Brachialis and Short Head | Long Head |
| Shoulder Position | More Shoulder Flexion | Less Shoulder Flexion |
A key difference between the two is that the preacher curl requires more equipment than the concentration curl. So, if you are limited by equipment, the concentration curl is great. But if this is not a problem, the preacher curl is a brilliant way to perform a bicep curl with a huge amount of isolation on the arms, due to the equipment helping you maintain better technique. The preacher curl often allows us to lift more weight, which can feel more fatiguing. So, if you are going to perform both in the same session, it is better to perform the preacher curl earlier in your session, before following up with the concentration curl later.
If you are looking to grow your biceps and upper body, both the preacher curl and concentration curl are great variations that can be done in a gym or at home with an incline bench and a dumbbell. For best results, aim to train your biceps unilaterally (one arm at a time) and bilaterally (both arms at the same time), so that you can get stronger and reduce muscle imbalances.
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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength
