For biceps growth

Concentration Curl vs Preacher Curl

For biceps growth, preacher curl rates higher on our research criteria: more stretch, easier to progress.

Concentration curl is easier on the joints.

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.

Research score

Target tension

Excellent

Loaded stretch

Fair

Strong

Progression

Good

Strong

Low cost

Excellent

Good

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose concentration curl

You train at home
You want something easier on your joints
One side is weaker than the other

Good reasons to choose preacher curl

You want more load on the biceps while they’re stretched
You want to keep adding weight in small steps

Concentration Curl

Preacher Curl

You need

Dumbbells, bench

EZ bar, bench

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Concentration Curl. Bracing the arm on the thigh stops any cheating, but the bottom is light and dumbbells jump in big steps.

Preacher Curl. Big stretch, but bouncing out of the bottom is where elbows get tweaked.

Questions

Which is better for biceps growth, concentration curl or preacher curl?

For biceps growth, preacher curl rates higher on our research criteria: more stretch, easier to progress. Concentration curl is easier on the joints. 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.

Is concentration curl or preacher curl easier to learn?

About the same: both are easy to learn.

Can you do concentration curl or preacher curl at home?

Concentration curl needs dumbbells and a bench, so a home gym covers it. Preacher curl needs an EZ bar and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, concentration curl or preacher curl?

Concentration curl: it rates Excellent for joint and recovery cost in our research rubric, against Good for preacher curl.

More comparisons

Concentration Curl Preacher Curl All biceps exercises

Concentration Curl vs Preacher Curl

For biceps growth, preacher curl rates higher on our research criteria: more stretch, easier to progress.

Concentration curl is easier on the joints.

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.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose concentration curl

You train at home
You want something easier on your joints
One side is weaker than the other

Good reasons to choose preacher curl

You want more load on the biceps while they’re stretched
You want to keep adding weight in small steps

Concentration Curl

Preacher Curl

You need

Dumbbells, bench

EZ bar, bench

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Concentration Curl. Bracing the arm on the thigh stops any cheating, but the bottom is light and dumbbells jump in big steps.

Preacher Curl. Big stretch, but bouncing out of the bottom is where elbows get tweaked.

Questions

Which is better for biceps growth, concentration curl or preacher curl?

Is concentration curl or preacher curl easier to learn?

About the same: both are easy to learn.

Can you do concentration curl or preacher curl at home?

Concentration curl needs dumbbells and a bench, so a home gym covers it. Preacher curl needs an EZ bar and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, concentration curl or preacher curl?

Concentration curl: it rates Excellent for joint and recovery cost in our research rubric, against Good for preacher curl.