The Best Preacher Curl Alternatives You Can Do Without a Bench or Machine

Preacher curls are a staple for isolating your biceps, reducing momentum, and targeting the lower portion of the muscle for that rounded peak. But what if you train at home, lack a preacher bench, or want a substitute that keeps your workouts fresh while delivering similar gains?

Here are practical, effective preacher curl alternatives to keep your biceps training on track, even without a bench or machine.

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Why Look for an Alternative to Preacher Curls?

Preacher curls work because they stabilize your upper arms and eliminate cheating, forcing your biceps to handle the load. However:

• Many home gyms don’t have a preacher bench.

• Using heavy barbells or machines for preacher curls may strain your elbows.

• You might want to add variety to break through a plateau.

Luckily, you can replicate the preacher curl’s benefits with a few simple modifications using dumbbells, cables, or even just a wall.

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Best Preacher Curl Alternatives Without a Bench

1. Seated Dumbbell Curl Over Knees

Sit on a bench or chair, brace your upper arm against the inside of your thigh, and perform curls with a dumbbell. This mimics the support of a preacher bench while allowing a full stretch and contraction.

2. Spider Curls on an Incline Bench

If you have an adjustable bench, set it at a 45° angle, lie face down, and let your arms hang. Perform curls in this position to isolate your biceps and prevent swinging.

3. Standing Wall Curls

Stand with your back and elbows pressed against a wall while curling a barbell or dumbbells. This restricts momentum and keeps your elbows from moving forward, similar to preacher curls.

4. Single-Arm Dumbbell Concentration Curl

Sit and lean slightly forward, bracing your upper arm against your inner thigh while curling. Pause at the top, squeeze, and lower under control for a deep bicep burn.

5. Cable Preacher Curl Alternative

If you have a cable system, set the pulley low and use a straight or EZ bar attachment. Step back, lean forward slightly, and keep your upper arms steady as you curl, creating constant tension across the range of motion.

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Preacher Curl Alternatives Using Barbells and Cables

• EZ Bar Curl with Back Against the Wall: Limits cheating and elbow travel, helping isolate the biceps.

• Drag Curls: Hold a barbell and curl while dragging it up your torso, keeping elbows back to isolate the biceps.

• Incline Dumbbell Curls: Lie on an incline bench with arms hanging straight, curling up while preventing swinging.

These options can replace barbell or machine preacher curls while maintaining tension and range of motion.

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Training at Home Without a Bench or Machine

When training at home, you can still effectively perform “preacher curls at home without a bench” by:

• Using a stability ball to brace your arms.

• Curling with resistance bands anchored under your feet.

• Utilizing the edge of a sturdy table to lean your arms against during single-arm curls.

• Focusing on slow eccentrics (3–4 seconds lowering) to increase tension and muscle fiber recruitment.

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My Experience: Building Biceps Without a Preacher Bench

I remember training in a tiny apartment with just adjustable dumbbells and a pull-up bar, frustrated that I couldn’t do preacher curls. I switched to concentration curls, incline dumbbell curls, and drag curls, focusing on controlled reps and a full squeeze at the top.

Surprisingly, my biceps grew better than when I used a preacher bench at the gym. The added focus and tension made every rep count, proving you don’t need a bench or expensive machine to build strong, aesthetic arms.

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Tips for Maximizing Results

✅ Use strict form: Keep your elbows stable to mimic preacher curl mechanics.
✅ Control your tempo: 2 seconds up, 3 seconds down for maximum tension.
✅ Train through a full range: Fully extend and contract your biceps to hit every fiber.
✅ Change grips: Switch between supinated, neutral, and EZ bar grips to target different bicep heads.

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Final Thoughts

A preacher curl is an excellent exercise, but it’s not the only way to grow your biceps. Whether you lack a bench, train in a garage gym, or need a fresh approach, these preacher curl alternatives will help you continue building stronger, fuller arms without compromising results.

Train smart, stay consistent, and remember: your muscles don’t know what equipment you use; they only know the tension you place on them.