Preacher Curl vs Spider Curl: Which is Better for Bicep Growth

If you’re focused on building bigger and stronger biceps, you’re likely familiar with a variety of curl exercises that target this muscle group. Among these exercises, the Preacher Curl and Spider Curl stand out as two highly effective movements for isolating the biceps and maximizing muscle growth. While both exercises focus on the biceps, they each have unique mechanics, target slightly different areas of the biceps, and offer different benefits.

In this comprehensive guide, we’ll explore the key differences between the preacher curl and spider curl, examine their benefits, and help you decide which exercise is more suited to your fitness goals. We’ll also provide a detailed comparison table and answer frequently asked questions (FAQs) to give you a complete understanding of how each curl exercise can fit into your arm workout routine.

Understanding the Basics: Preacher Curl vs Spider Curl

What is a Preacher Curl?

The Preacher Curl is a classic bicep exercise that isolates the biceps by preventing the use of momentum or assistance from other muscles. It is performed on a preacher bench, which has a padded surface where you rest your upper arms. The bench locks your arms in place and forces the biceps to do most of the work during the curl, making it a great option for targeting the short head of the biceps.

You can perform preacher curls with various equipment, such as an EZ curl bar, straight barbell, or dumbbells.

What is a Spider Curl?

The Spider Curl is another isolation exercise that focuses on the biceps but differs in positioning from the preacher curl. Instead of resting your arms on a pad, the spider curl is performed on an inclined bench with your chest pressed against the bench and your arms hanging straight down. The positioning makes it impossible to use momentum, making it highly effective for isolating the long head of the biceps, which contributes to the biceps peak.

Spider curls can be performed using dumbbells, an EZ curl bar, or a barbell.

Muscles Worked: Preacher Curl vs Spider Curl

Both the preacher curl and spider curl are designed to target the biceps, but they emphasize slightly different areas of the muscle due to the positioning of your arms during the exercise.

Preacher Curl:

• Biceps brachii (short head): The preacher curl primarily targets the short head of the biceps. This is the inner portion of the biceps, and working it helps add width to your arms.
• Brachialis: This muscle lies underneath the biceps and contributes to arm thickness. The preacher curl also activates the brachialis, which can give the appearance of larger arms.
• Forearms: The forearms assist slightly in preacher curls but are not the primary focus.

Spider Curl:

• Biceps brachii (long head): The spider curl focuses more on the long head of the biceps, which is responsible for the bicep’s peak when flexed. By emphasizing the long head, spider curls help create that well-defined biceps peak that many lifters aim for.
• Brachialis: Like the preacher curl, the spider curl also engages the brachialis.
• Forearms: Due to the hanging arm position, the forearms are more activated than in preacher curls, as they help stabilize the weight.

Benefits of the Preacher Curl

1. Superior Bicep Isolation

The preacher curl locks your upper arms in place, which isolates the biceps more effectively than free-moving curl exercises. By eliminating the possibility of using momentum or swinging, the preacher curl ensures that the biceps do most of the work.

2. Focused Work on the Short Head

The forward-angled position of the preacher bench places extra tension on the short head of the biceps. This makes preacher curls ideal for developing the width of your biceps, contributing to a fuller look.

3. Improved Form and Reduced Cheating

The preacher bench prevents the common mistake of using the back or shoulders to assist with the lift. Since the arms are locked into position, the preacher curl forces you to maintain strict form, making it an excellent option for anyone struggling with proper curling technique.

4. Controlled Range of Motion

The preacher curl offers a controlled and stable range of motion. This makes it easier to focus on slow, deliberate movements, which are essential for muscle growth (hypertrophy). The isolated contraction on the biceps during preacher curls enhances the mind-muscle connection.

Benefits of the Spider Curl

1. Emphasis on the Biceps Peak

Spider curls are exceptional for developing the long head of the biceps, which contributes to the peak of your biceps. If you’re aiming for that well-defined, bulging biceps look, incorporating spider curls into your routine can help.

2. More Tension in the Fully Contracted Position

Because of the arm-hanging position, spider curls maintain tension on the biceps even at the top of the movement, where other curls typically lose tension. This increases the time under tension, which is crucial for building muscle.

3. Engages the Entire Biceps

While spider curls emphasize the long head, they also engage the short head and brachialis to a significant extent. The exercise works the entire bicep muscle, giving you a comprehensive workout.

4. Prevents Momentum

Like the preacher curl, the spider curl prevents you from using your back or shoulders to assist the movement. Your chest is supported by the bench, and your arms hang straight down, meaning your biceps are fully responsible for lifting the weight. This makes spider curls ideal for strict bicep training.

Key Differences Between Preacher Curl and Spider Curl

While both exercises are designed to isolate and strengthen the biceps, the preacher curl and spider curl target slightly different areas and offer unique benefits. Here’s a side-by-side comparison of the key differences.

Comparison Table: Preacher Curl vs Spider Curl

Which Exercise Should You Choose?

When deciding between the preacher curl and the spider curl, it largely depends on your specific goals, equipment availability, and personal preferences. Both exercises are excellent for building the biceps, but they each target different parts of the muscle and offer unique benefits.

Choose Preacher Curls If:

• You want to increase the width of your biceps by focusing on the short head.
• You’re looking for an exercise that offers a fixed, stable range of motion to prevent form breakdown or cheating.
• You’re a beginner or someone who needs help maintaining proper form during bicep exercises.
• You prefer to use a preacher bench for strict isolation work.

Choose Spider Curls If:

• You want to build a more defined biceps peak by emphasizing the long head of the biceps.
• You’re looking for a bicep exercise that maintains tension throughout the entire range of motion, especially at the top.
• You want to incorporate a variety of curling angles to ensure full biceps development.
• You’re experienced and are looking for an exercise to add more intensity to your bicep routine.

Why Not Both?

In most cases, combining both the preacher curl and spider curl into your workout routine will yield the best results. By incorporating both exercises, you can target the short and long heads of the biceps, helping you achieve balanced arm development.

Sample Workout Routine: Preacher Curl and Spider Curl Combo

Here’s a sample bicep workout that incorporates both preacher curls and spider curls to ensure comprehensive bicep activation.

Bicep Workout:

1. Spider Curls:
   • 4 sets of 8-10 reps
   • Focus on slow, controlled reps with a full range of motion to maximize tension on the long head of the biceps.
2. Preacher Curls:
   • 3 sets of 10-12 reps
   • Use moderate weights and focus on strict form, keeping your arms locked in place to isolate the short head of the biceps.
3. Hammer Curls (Dumbbells):
   • 3 sets of 12-15 reps
   • Hammer curls will target the brachialis and forearms, providing additional arm thickness.
4. Concentration Curls:
   • 2 sets of 10-12 reps (per arm)
   • Single-arm curls to ensure both biceps get isolated attention.

Frequently Asked Questions (FAQs)

1. Which is harder: preacher curl or spider curl?

Both exercises have their own challenges. Preacher curls can be more challenging for beginners because they limit movement and require strict form, which can make the lift feel heavier. Spider curls, on the other hand, are more difficult at the top of the movement due to the constant tension maintained on the biceps. Overall, spider curls are considered more intense because of the tension they place on the biceps throughout the entire range of motion.

2. Can I use an EZ curl bar for both preacher curls and spider curls?

Yes, you can use an EZ curl bar for both exercises. The angled grip of the EZ bar reduces strain on your wrists, making it a popular choice for these types of curls. Using an EZ bar for both preacher and spider curls can provide more comfort and allow you to lift heavier weights.

3. Which curl is better for bicep growth?

Both exercises are excellent for bicep growth, but they target different parts of the biceps. Preacher curls are better for building the short head, which adds width to your arms, while spider curls emphasize the long head, which contributes to the peak. For balanced bicep growth, it’s ideal to include both exercises in your routine.

4. Are preacher curls safer than spider curls?

Both exercises are safe when performed with proper form. Preacher curls may be slightly safer for beginners because they lock your arms in place, reducing the risk of cheating or using improper technique. Spider curls require a good understanding of form but are equally safe when done correctly.

5. Can I perform preacher curls and spider curls on the same day?

Yes, you can perform both exercises on the same day. Since they target different parts of the biceps, doing them in the same workout can ensure a complete bicep training session. Just make sure to balance the intensity and volume so that you don’t overtrain.

6. Do I need a special bench for spider curls?

You don’t need a special bench for spider curls. A regular inclined bench set to a steep angle works perfectly. Ensure the angle allows your arms to hang fully extended for a proper range of motion during the curl.

Conclusion

Both the preacher curl and spider curl are excellent choices for isolating the biceps and building strength and muscle size. The preacher curl shines when it comes to isolating the short head of the biceps, contributing to arm width, while the spider curl is one of the best exercises for developing the long head, giving your biceps a well-defined peak.

Ultimately, the best approach is to incorporate both exercises into your workout routine for balanced and effective bicep development. By targeting both the short and long heads of the biceps, you’ll achieve fuller, stronger arms that reflect your hard work in the gym.