The bicep curl comes in a variety of forms that are great for developing bigger, thicker biceps. But today, we will concentrate on dumbbell preacher curl vs incline curl.
The two are widely used exercises that are identical but also quite different.
Despite the fact that both workouts successfully target the biceps brachii, they have some important distinctions that make them more appropriate for certain objectives.
In this comparison guide, we’ll discuss the differences between preacher curls and incline curls, their pros and cons, as well as whether one is best for beginners and for developing strength and hypertrophy.
so, let’s get started!
What is a Preacher Curl?
A preacher curl is a strength training exercise that targets the biceps muscles.
If for some reason, you do not like this exercise, try to switch to its variation which is done in a standing position.
It is performed using a preacher bench, which has a sloping surface and a padded armrest to support the arms during the exercise.
The preacher curl involves curling a weight, such as a dumbbell or a barbell, towards the shoulders while keeping the upper arms stationary on the bench.
Watch this video for a man doing preacher curls.
Preacher Curl Pros:
- Allows for a greater amount of weight to be lifted, which helps to stimulate muscle growth and increase strength.
- Isolates the biceps, which means that other muscles are not used to assist in the movement.
- Improves the biceps’ growth and strength as it maximizes the stretch of the long head.
Preacher Curl Cons:
- Requires additional equipment and may be difficult to execute well.
- it is only at its most efficient during the initial concentric phase.
- Can increase the risk of injury, especially for beginners who are not familiar with the exercise.
What is an Incline Curl?
Dumbbell curls on an inclined bench, (also called incline db curl), fall within the category of single-joint free weight isolation exercises.
It is most frequently used as a supplementary exercise in bodybuilding or other mass-focused training regimens.
The incline curl is also an isolation exercise that targets the biceps and helps to build strength and size in this muscle group.
You may like to do other alternatives to the incline dumbbell curl.
Incline Curl Pros:
- Simpler to execute and requires less equipment.
- Reduces the possibility of cheating during repetitions.
- Targets the long head of the biceps muscle, which helps to give the arm a more aesthetic look.
Incline Curl Cons:
- Does not allow for as much weight to be lifted as the preacher curl.
- Can be less effective at isolating the biceps.
- Not a recommended workout for trainers who have shoulder problems.
Preacher Curl vs Incline Curl: Muscle Activation & Building Strength
The difference in Terms of Muscle Activation
While both exercises target the biceps, they do so in slightly different ways. The preacher curl targets the biceps brachii muscle, which is the main muscle in the biceps.
This exercise also targets the brachialis muscle, which aids in giving the arm a more defined appearance.
On the other hand, the incline curl targets the long in greater more.
This muscle is responsible for the peak of the biceps and helps to give the arm a more aesthetic look.
Which is Better for Building Strength?
When it comes to building strength, both exercises are effective. However, the preacher curl is generally considered to be better for building strength in the biceps.
This is because you can curl more weight throughout the exercise, and this helps in fostering muscle growth while increasing strength.
The preacher bench also helps to isolate the biceps, which means that other muscles are not used to assist in the movement.
Related Comparison: The Key Differences Between Hammer Curl & Preacher Curl
Preacher Curl vs Incline Curl: Which is Better for Beginners?
For beginners, the incline curl is generally considered to be the better option. This is due to the exercise’s simplicity and minimal equipment requirements.
The incline bench also helps to support the back and reduce the risk of injury.
The preacher curl, on the other hand, requires more equipment and can be more difficult to perform correctly. This can increase the risk of injury, especially for beginners who are not familiar with this it.
Which is Better for Hypertrophy?
When it comes to hypertrophy, both exercises are effective at building muscle mass in the biceps.
However, the preacher curl is generally considered to be better for hypertrophy.
The preacher bench also helps to isolate the biceps, which means that other muscles are not engaged in the movement.
The Verdict:
Both the preacher curl and incline curl are effective exercises for building bigger biceps.
However, the preacher curl is generally considered to be better for building strength and hypertrophy, while the incline curl is better for beginners and for targeting the long head of the biceps muscle.
Resources:
- Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The Importance of Muscular Strength: Training Considerations. Sports Medicine, 48(4), 765–785. https://doi.org/10.1007/s40279-018-0862-z
- Pedrosa, G.F.; Simões, M.G.; Figueiredo, M.O.C.; Lacerda, L.T.; Schoenfeld, B.J.; Lima, F.V.; Chagas, M.H.; Diniz, R.C.R. Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports 2023, 11, 39. https://doi.org/10.3390/sports11020039
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