Preacher Curl vs Spider Curl: Which One Builds Better Biceps?

If you're chasing serious arm gains, the preacher curl vs spider curl debate is one worth exploring. Both are bicep isolation exercises—but they offer unique angles, different tension points, and work slightly different parts of the biceps.

In this blog, we’ll break down the key differences, answer common training questions like "what muscles do preacher curls work" and "are spider curls good," and help you decide which curl deserves a place in your next workout.

What Are Preacher Curls and Spider Curls?

Preacher curls are done on a preacher bench where your upper arms rest against a pad. This stabilizes the movement and eliminates momentum, putting the full load on the biceps—particularly the long head of the biceps.

Spider curls, on the other hand, are typically performed with your chest supported on an incline bench. The arms hang straight down, which means you're getting resistance from the very start of the movement, emphasizing the short head and inner peak of the biceps.

When comparing preacher curl vs spider curl, it’s really about choosing between controlled, supported reps vs peak contraction under constant tension.

Muscle Activation Breakdown

If you’ve been wondering what do preacher curls work or what do spider curls work, this should help clear things up.

Benefits of Preacher Curls

• Full range contraction with strict form

• Great for isolating the lower part of the bicep

• Ideal for beginners due to stability

• Frequently asked: what muscles do preacher curls work, what part of the biceps do preacher curls work, are preacher curls good, and what do preacher curls target

Recommended Equipment:

• YORK 48008 FT Preacher Curl Attachment – Black

• Body-Solid Leverage Flat Incline Decline Bench - GFID100B

• Shop All Preacher Curl Stations

Benefits of Spider Curls

• Maximum tension at the bottom and top of the movement

• Peak activation of the short head

• Ideal for improving bicep shape and peak

• Searched often: how to do spider curls, are spider curls good, what are spider curls, how to stretch your biceps

Recommended Setup:
Use any of our Adjustable Benches and pair it with a light barbell or EZ Curl Bar.

Frequently Asked Questions

What muscles do preacher curls work?

Preacher curls primarily work the long head of the biceps, with minor engagement of the brachialis and forearms. They’re great for building bulk in the lower arm and improving the rounded shape of the bicep.

What do spider curls work?

Spider curls hit the short head more effectively, helping you create a stronger inner peak. The incline angle also keeps constant tension on your muscles.

How to do spider curls?

1. Set an incline bench around 45°

2. Lie chest-down with arms hanging over

3. Curl using a barbell or dumbbells

4. Squeeze at the top, control the lowering

Are spider curls good?

Yes. Spider curls offer one of the best mind-muscle connections for targeting the inner bicep. They’re often used by bodybuilders during peak phases.

Are preacher curls dangerous?

Only if done with too much weight or using momentum. Keeping your elbows in contact with the pad and using moderate loads ensures safety and effectiveness.

How much does a preacher curl bar weigh?

Standard curl bars (EZ curl) usually weigh between 15–25 lbs. Check out our EZ Curl Bar options here.

How to Program Both in a Workout

You don’t have to choose just one. In fact, alternating between preacher curl vs spider curl every few weeks can help avoid plateaus.

Here’s a sample bicep-focused workout:

1. Warm-up – Dumbbell curls 3x15

2. Preacher Curl – 4x10 using EZ curl bar

3. Spider Curl – 3x12 using dumbbells

4. Incline curls – 3x12 (targets long head even further)

5. Stretch & recover – Use light resistance or bodyweight

What Equipment Should You Use?

🔩 Best-Selling Dumbbells

Dumbbells are perfect for spider curls and incline curls.
Popular picks:

• TROY TSD-U Urethane Encased Dumbbells

• TAG Fitness Premium Urethane Dumbbells

• See All Dumbbells

🪑 Preacher Curl Stations

Perfect for controlled movement with strict form.
Top choices:

• York 48005 FTS Preacher Curl Bench

• TAG Fitness Preacher Bench – Black Frame

• See Full Curl Bench Collection

🏋️ Fixed Curl Barbells

For easy use without needing plates.
Shop:

• Body-Solid Fixed EZ Curl Barbells

• TROY RUFC Curl Barbell – 20-115lb Options

• View All Curl Barbells

🛠️ Adjustable Benches for Spider Curls

Used for proper incline during spider curls.
Best-sellers:

• VTX GYBH-FID Adjustable Bench

• TROY GTBH-FID Commercial Bench

• Shop All Benches

Final Verdict: Preacher Curl vs Spider Curl

When it comes to preacher curl vs spider curl, both deserve a place in your training plan. Preacher curls are excellent for strength, control, and mass in the lower bicep. Spider curls are unbeatable for peak isolation, tension, and shape.

The real key? Use both. Vary your angles, grip, and volume. Keep your arms guessing.
If you’re looking to build serious biceps, your training isn’t complete without both in rotation.

And with the right equipment from Dumbbells Direct, you can execute each movement properly—whether it’s a preacher curl bench or a pair of rubber dumbbells.

Ready to step up your curl game?