For biceps growth
For biceps growth, machine preacher curl rates well ahead on our research criteria: more of the work on the biceps, 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
Machine Preacher Curl. The preacher position loads the biceps at the bottom, and the machine keeps that tension steady and easy to progress.
Rope Hammer Curl. A neutral grip shares the work with the brachialis and forearms, under steady cable tension.
For biceps growth, machine preacher curl rates well ahead on our research criteria: more of the work on the biceps, 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.
Machine preacher curl needs a machine, so for most people it’s a gym exercise. Rope hammer curl needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.