For biceps growth

Cross-Body Hammer Curl vs Machine Preacher Curl

For biceps growth, machine preacher curl rates well ahead on our research criteria: easier to progress, more of the work on the biceps.

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.

#12

of 19

Cross-Body Hammer Curl

Dumbbell

of 19

Machine Preacher Curl

Machine

Research score

Target tension

Strong

Excellent

Loaded stretch

Good

Strong

Progression

Good

Excellent

Low cost

Excellent

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 cross-body hammer curl

You train at home
One side is weaker than the other

Good reasons to choose machine preacher curl

You want to keep adding weight in small steps
You want the biceps to do the work, not other muscles
You want more load on the biceps while they’re stretched

Cross-Body Hammer Curl

Machine Preacher Curl

You need

Dumbbells

Machine

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Machine Preacher Curl. The preacher position loads the biceps at the bottom, and the machine keeps that tension steady and easy to progress.

Questions

Which is better for biceps growth, cross-body hammer curl or machine preacher curl?

For biceps growth, machine preacher curl rates well ahead on our research criteria: easier to progress, more of the work on the biceps. 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 cross-body hammer curl or machine preacher curl easier to learn?

About the same: both are easy to learn.

Can you do cross-body hammer curl or machine preacher curl at home?

Cross-body hammer curl needs dumbbells, so a home gym covers it. Machine preacher curl needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, cross-body hammer curl or machine preacher curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Cross-Body Hammer Curl Machine Preacher Curl All biceps exercises

Cross-Body Hammer Curl vs Machine Preacher Curl

For biceps growth, machine preacher curl rates well ahead on our research criteria: easier to progress, more of the work on the biceps.

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 cross-body hammer curl

You train at home
One side is weaker than the other

Good reasons to choose machine preacher curl

You want to keep adding weight in small steps
You want the biceps to do the work, not other muscles
You want more load on the biceps while they’re stretched

Cross-Body Hammer Curl

Machine Preacher Curl

You need

Dumbbells

Machine

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Machine Preacher Curl. The preacher position loads the biceps at the bottom, and the machine keeps that tension steady and easy to progress.

Questions

Which is better for biceps growth, cross-body hammer curl or machine preacher curl?

Is cross-body hammer curl or machine preacher curl easier to learn?

About the same: both are easy to learn.

Can you do cross-body hammer curl or machine preacher curl at home?

Cross-body hammer curl needs dumbbells, so a home gym covers it. Machine preacher curl needs a machine, so for most people it’s a gym exercise.

Which is easier on the joints, cross-body hammer curl or machine preacher curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.