Building bigger, stronger arms requires more than just standard bicep curls. If your goal is improved arm definition, balanced upper-body strength, and better muscle control, preacher curls are one of the most effective movements you can add to your routine.
This exercise is commonly known as Scott curls and is widely used in both gym and home training programmes across Europe. Thanks to its fixed-arm position, it removes momentum from the movement and forces the biceps to do almost all the work, making each repetition more controlled and intense compared to traditional curling variations.
Whether you are training in a fully equipped gym or using compact home fitness equipment, preacher curls can be easily adapted. In this guide, you will learn how the exercise works, which muscles are involved, how to perform it correctly with dumbbells and barbells, and which alternatives deliver a similar training effect when a preacher bench is not available.
What Are Preacher Curls (Scott Curls)?
Preacher curls, also referred to as Scott curls, are a strict biceps isolation exercise performed using a preacher bench. The angled support pad stabilises the upper arms and prevents the use of body momentum, ensuring that the biceps are responsible for almost all of the lifting work.
Because the movement is stabilised, the exercise typically feels more demanding than standard standing curls. This increased difficulty is intentional — it helps improve muscle activation and encourages more controlled strength development in the upper arms.
Muscles Worked During Preacher Curls
Preacher curls primarily target the biceps brachii, while also engaging supporting muscles such as the brachialis and forearm flexors. The exercise also recruits stabilising muscles around the shoulder and wrist to maintain strict form throughout each repetition.
Biceps Brachii
The biceps brachii is the main muscle trained during preacher curls. It consists of two heads:
- The long head, contributing to the peak of the biceps
- The short head, responsible for overall thickness and width
Both heads work together during elbow flexion. Due to the fixed arm position, preacher curls tend to place slightly greater emphasis on the short head, supporting overall arm size and density. Peak contraction is usually felt around the 90-degree elbow angle.
Brachialis
Located underneath the biceps, the brachialis plays a key role in elbow flexion. Since it does not attach to the shoulder joint, it works purely as a flexor, helping to push the biceps upwards and increase overall arm thickness.
Brachioradialis
This forearm muscle becomes more active during the mid-range of the curl. Its involvement is more pronounced with neutral or overhand grips, which shift some emphasis away from the biceps and into the forearm region.
Shoulder and Forearm Stabilisers
The anterior deltoid and forearm flexor muscles help stabilise the movement. They ensure the upper arm remains fixed against the pad and that the wrist stays in a strong, controlled position throughout the lift.
How to Perform Dumbbell Preacher Curls
Dumbbell preacher curls are excellent for unilateral training and correcting muscle imbalances.
Step-by-step execution:
- Set up the bench
Adjust the preacher bench so the pad supports your upper chest comfortably when seated. - Position yourself correctly
Sit down with feet flat on the floor. Press your upper arms firmly against the pad and keep your shoulders retracted. Hold a dumbbell with a supinated grip, allowing a slight bend in the elbow at the starting position. - Curl upwards with control
Engage the biceps and lift the weight in a smooth arc. Keep the upper arm fixed and avoid swinging. Stop when the forearm becomes vertical and squeeze at the top for maximum contraction. - Lower slowly
Control the descent over several seconds. Avoid locking out the elbow completely at the bottom to maintain tension and reduce joint stress.
Barbell Preacher Curls (Two-Arm Variation)
Barbell preacher curls allow for heavier loading and symmetrical strength development.
Execution guide:
- Adjust the bench and select an appropriate barbell weight
- Sit with chest supported and upper arms firmly placed on the pad
- Curl both arms simultaneously while keeping movement even
- Pause at the top, then lower the bar slowly under control
Avoid bouncing the bar off the pad, as this reduces muscle tension and increases injury risk.
Common Mistakes to Avoid
Many lifters reduce the effectiveness of preacher curls by using poor technique:
- Fully locking out the elbows at the bottom of the movement
- Using momentum or bouncing at the lowest point
- Shortening the range of motion, reducing time under tension
- Setting the bench at the wrong height, causing shoulder compensation
- Performing reps too quickly without control
- Letting the weight drop during the eccentric phase
- Losing grip tension, reducing forearm stability
Maintaining strict control is essential for both safety and muscle development.
Best Alternatives to Preacher Curls
If you do not have access to a preacher bench, or you simply want to vary your biceps training, there are several effective alternatives that can deliver a similar level of isolation and muscle tension. These options work well in both gym and home training environments across Europe.
Cable Hammer Curls
Cable hammer curls are one of the closest substitutes for preacher curls in terms of constant tension. The neutral grip reduces wrist strain while strongly activating both the brachialis and brachioradialis.
Set the cable pulley to the lowest position and attach a rope handle. Stand at a comfortable distance, keep your elbows close to your body, and curl the rope upward with controlled movement. Focus on keeping the wrists neutral throughout the lift and avoid swinging.
The continuous resistance of the cable makes this variation particularly effective for building arm thickness.
Concentration Curls
Concentration curls provide excellent biceps isolation without the need for a preacher bench. They allow a natural movement path while still minimising momentum.
Sit on a bench and place your elbow against the inner thigh. Curl the dumbbell upward slowly, focusing entirely on biceps contraction. Keep the upper arm stable and avoid using the shoulder to assist the movement.
This variation is especially useful for improving mind-muscle connection.
Standing Cable Curls
Standing cable curls replicate a similar resistance pattern to preacher curls when performed with strict form. They maintain tension throughout the entire range of motion.
Attach a straight or EZ bar to a low pulley. Stand upright, keep elbows tight to your sides, and curl the bar towards your chest. Pause briefly at the top before lowering under control.
This is a strong all-round option for consistent biceps loading.
21s (Mechanical Drop Set Curls)
21s are a high-intensity biceps variation designed to increase time under tension and metabolic stress.
The movement is split into three parts:
- Seven partial reps from the bottom to halfway
- Seven partial reps from halfway to the top
- Seven full-range repetitions
You can perform this using dumbbells, a barbell, or a cable machine. Keep your elbows fixed and maintain controlled tempo throughout.
This method is particularly effective for achieving a strong muscle pump.
Chin-Ups
Chin-ups are a compound pulling movement that heavily involves the biceps alongside the back muscles. They are one of the most functional alternatives to isolation curls.
Using an underhand grip, pull your body towards the bar while keeping your chest elevated. Lower yourself slowly and avoid locking out the elbows completely at the bottom.
For greater biceps emphasis, use a closer grip to reduce back dominance.
High Cable Curls
High cable curls shift emphasis towards the peak contraction phase of the biceps movement. They are performed with the cables set at shoulder height.
Step back slightly, keep arms elevated, and curl the handles towards your head. Maintain tension throughout and avoid letting the elbows drop.
This variation closely mimics the top portion of a preacher curl.
Frequently Asked Questions
Are preacher curls effective for building muscle?
Yes. Preacher curls are highly effective for building biceps size and strength. The fixed-arm position eliminates momentum, ensuring strict form and continuous tension throughout the movement.
Should I fully extend my arms during preacher curls?
No. Fully locking out the elbows increases joint stress and reduces muscle tension. A slight bend at the bottom helps protect the elbows and keeps the biceps engaged.
What are the disadvantages of preacher curls?
The main drawback is the increased strain on the elbow joint if performed incorrectly. Overextending or bouncing the weight can lead to discomfort or injury. Additionally, the fixed movement path offers limited functional carryover compared to free-weight exercises.
Conclusion: Building Stronger Arms with Preacher Curls
Preacher curls are one of the most effective isolation exercises for developing biceps size, control, and strength. By removing momentum and stabilising the upper arm, they force the biceps to work harder through every repetition.
Whether performed with dumbbells, a barbell, or cable machines such as the Speediance Gym Monster 2, this movement can be easily adapted to both gym and home training setups. Combined with suitable alternatives, preacher curls can form a key part of any structured upper-body programme focused on arm development.
