For biceps growth

Preacher Curl vs Spider Curl

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

Spider 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

Strong

Weak

Progression

Strong

Low cost

Good

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 preacher curl

You want more load on the biceps while they’re stretched

Good reasons to choose spider curl

You train at home
You want something easier on your joints

Preacher Curl

Spider Curl

You need

EZ bar, bench

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

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

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

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

For biceps growth, preacher curl rates higher on our research criteria: more stretch. Spider 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 preacher curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do preacher curl or spider curl at home?

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

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

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

More comparisons

Preacher Curl Spider Curl All biceps exercises

Preacher Curl vs Spider Curl

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

Spider 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 preacher curl

You want more load on the biceps while they’re stretched

Good reasons to choose spider curl

You train at home
You want something easier on your joints

Preacher Curl

Spider Curl

You need

EZ bar, bench

Dumbbells, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

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

Spider Curl. Hardest at the top, where the biceps is shortest.

Questions

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

Is preacher curl or spider curl easier to learn?

About the same: both are easy to learn.

Can you do preacher curl or spider curl at home?

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

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

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