What To Know
- Preacher curls are a compound exercise performed on a preacher bench, which isolates the biceps by supporting the upper arms.
- The movement involves curling a barbell or dumbbells from a starting position with the elbows resting on the bench.
- The movement involves curling a dumbbell or cable from a starting position with the elbows slightly bent and the chest resting on the bench.
When it comes to building massive biceps, two exercises stand out: preacher curls and spider curls. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. In this comprehensive guide, we’ll explore the preacher curls vs spider curls debate, providing an in-depth analysis of their benefits, drawbacks, and which one is best for your specific goals.
What are Preacher Curls?
Preacher curls are a compound exercise performed on a preacher bench, which isolates the biceps by supporting the upper arms. The movement involves curling a barbell or dumbbells from a starting position with the elbows resting on the bench.
Benefits:
- Isolates the biceps brachii
- Increases biceps thickness and mass
- Reduces strain on the forearms
- Improves brachialis activation
Drawbacks:
- Can be uncomfortable on the elbows
- May not be suitable for all body types
What are Spider Curls?
Spider curls are a variation of preacher curls performed while lying face down on an incline bench. The movement involves curling a dumbbell or cable from a starting position with the elbows slightly bent and the chest resting on the bench.
Benefits:
- Targets the biceps brachii and brachialis
- Increases biceps peak and outer head development
- Reduces stress on the elbows
- Allows for a wider range of motion
Drawbacks:
- May be more difficult to stabilize
- Can be uncomfortable on the chest
Preacher Curls vs Spider Curls: Which is Better?
The best exercise for you depends on your individual goals and preferences.
For Bicep Mass and Thickness: Preacher curls are the superior choice as they isolate the biceps brachii and allow for a heavier load.
For Bicep Peak and Outer Head Development: Spider curls are more effective as they target the outer head of the biceps and allow for a greater range of motion.
For Elbow Health: Spider curls are a safer option for those with elbow pain or discomfort.
Form and Technique
Preacher Curls:
1. Sit on the preacher bench and adjust the height so that your elbows rest comfortably on the pad.
2. Grip the barbell or dumbbells with an underhand grip.
3. Curl the weight up to your shoulders, squeezing your biceps at the top.
4. Slowly lower the weight back to the starting position.
Spider Curls:
1. Lie face down on an incline bench and adjust the height so that your chest rests comfortably on the pad.
2. Grip the dumbbell or cable with an underhand grip.
3. Curl the weight up to your shoulders, rotating your wrists as you approach the top.
4. Slowly lower the weight back to the starting position.
Variations
Preacher Curls:
- Reverse Preacher Curls
- Hammer Preacher Curls
- Concentration Preacher Curls
Spider Curls:
- Cable Spider Curls
- Incline Dumbbell Spider Curls
- Resistance Band Spider Curls
Programming
Preacher curls and spider curls can be incorporated into your training routine as follows:
- Preacher Curls: 3-4 sets of 8-12 repetitions
- Spider Curls: 2-3 sets of 10-15 repetitions
Rest for 60-90 seconds between sets.
Summary: The Bicep Builder’s Dilemma
The preacher curls vs spider curls debate is a matter of personal preference and fitness goals. Both exercises offer unique benefits and can contribute to building impressive biceps. By understanding the differences between the two exercises, you can choose the one that best aligns with your aspirations and limitations.
Information You Need to Know
1. Which exercise is more effective for building bigger biceps?
Both preacher curls and spider curls are effective for building bigger biceps. However, preacher curls may be slightly more effective for overall mass and thickness.
2. Which exercise is better for targeting the bicep peak?
Spider curls are better for targeting the bicep peak and outer head.
3. Which exercise is safer for my elbows?
Spider curls are generally safer for the elbows as they reduce stress on the joint.
4. Can I do both preacher curls and spider curls in the same workout?
Yes, you can do both preacher curls and spider curls in the same workout to target the biceps from different angles.
5. How often should I do preacher curls and spider curls?
Aim to do preacher curls and spider curls 1-2 times per week as part of a well-rounded biceps training program.
