For biceps growth
For biceps growth, cable curl rates higher on our research criteria: easier on the joints.
Preacher curl gives more stretch.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.
Preacher Curl. Big stretch, but bouncing out of the bottom is where elbows get tweaked.
For biceps growth, cable curl rates higher on our research criteria: easier on the joints. Preacher curl gives more stretch. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Cable curl needs a cable station, so for most people it’s a gym exercise. Preacher curl needs an EZ bar and a bench, so for most people it’s a gym exercise.
Cable curl: it rates Excellent for joint and recovery cost in our research rubric, against Good for preacher curl.