Spider Curls vs Preacher Curls vs Incline Curls: The Complete Guide for Bigger Biceps

Key Takeaways

• Spider curls focus on the short head of your biceps, helping you build that peak and improve overall muscle definition.

• Preacher curls are perfect for isolating your biceps and ensuring balanced growth.

• Incline curls target the long head of the biceps, promoting arm length and symmetry for a sleek, defined look.

• Mixing all 3 curl variations into your routine crushes any chance of hitting a plateau.

• Boost your bicep training with our SW101 Dumbbells or SW180 Adjustable Dumbbells—the perfect equipment for effective, versatile workouts at home.

Maximize Your Biceps

If you’re serious about leveling up those biceps, you already know variety is your secret strategy. But with so many curls out there, how do you choose the right ones to hit those arms from every angle?

Well, no worries—let’s look into the 3 curl variations that’ll get your arms feeling stronger and looking bigger—spider curls, preacher curls, and incline curls.

Why Curl Variations Matter

Building bigger biceps is all about variety, not just cranking out the same curl over and over.

Each curl hits different parts of the muscle—spider curls isolate the short head for that bicep peak, preacher curls lock in for perfect muscle isolation, and incline curls stretch the long head to give you that arm length.

Mix them up to avoid plateaus AND keep your muscle growing!

Looking for fuller, more defined arms? Spider curls isolate the short head for that peak you've been after. (Photo courtesy of Lift Manual)

Spider Curls: The Underestimated Gem

Spider curls may not always steal the spotlight, but trust us—they’re a total game-changer for getting that bicep peak. By leaning forward and letting your arms hang freely, you hit the short head of the bicep more effectively, adding fullness and definition that make your arms pop.

Step-by-Step Guide to Perform Spider Curls:

1. Set up on an incline bench with your chest supported.

2. Grab your dumbbells and let your arms hang straight down.

3. Curl those bad boys up, keeping your elbows locked in place.

4. Squeeze at the top and lower slowly to max out the tension.

Benefits: Spider curls will fire up those muscles, giving you the definition you’ve been after. They’re great for tackling imbalances, too, focusing on the pump without distractions.

Tips for Success:

• Go for moderate weights and focus on control.

• Skip the swinging—no momentum, please!

When to Use: After your regular bicep workout, when your arms are ready to be challenged. Or, pair them with preacher curls for a combo that hits both the short and long heads.

Preacher curls lock your arms in place for perfect isolation, giving your biceps the full attention they need to grow strong and defined. (Photo courtesy of Lift Manual)

Preacher Curls: Locking In Your Gains

Preacher curls = isolating your biceps. This exercise is your go-to, especially if you’re looking to boost overall muscle size. The preacher bench locks your arms in place, so there’s zero chance of cheating or swinging, forcing your biceps to do all the work.

Step-by-Step Guide to Perform Preacher Curls:

1. Hop onto the preacher bench, letting your arms rest on the pad.

2. Grab a barbell or dumbbells with your palms facing upward.

3. Curl those weights toward your shoulders, squeezing the biceps like you mean it.

4. Lower the weights slowly, keeping that tension locked in.

Benefits: Preacher curls are perfect for overall bicep growth. They isolate the muscle, helping you build balanced development and definition.

Common Mistakes to Avoid:

• Don’t let your elbows drift forward—this takes away the focus from the biceps and puts stress elsewhere.

• Don’t go too heavy! Heavy weights can mess with your form and reduce the benefits.

When to Use: Add preacher curls early in your workout when your muscles are fresh. This lets you lift heavier, targeting bicep growth with perfect form.

Be prepared to stretch and grow—incline curls work the long head of the biceps for overall muscle mass and symmetry. (Photo courtesy of Lift Manual)

Incline Curls: Stretch & Conquer

Incline curls are a game-changer for your biceps. By stretching the muscle at the bottom of the curl, you’re targeting the long head, which helps you pack on more muscle mass and gives you that “arm length” look that’s hard to beat.

Step-by-Step Guide to Perform Incline Curls:

1. Set your incline bench to about 45 degrees.

2. Sit back with dumbbells in hand, arms fully extended.

3. Curl the weights up, keeping your elbows locked in.

4. Squeeze at the top, then lower the weights slowly to maximize the stretch.

Benefits: Incline curls hit the long head of the biceps with an intense stretch, promoting muscle growth and overall arm symmetry—must for balanced biceps that look good from every angle.

Tips for Success:

• Keep your elbows tucked in—flaring them out reduces tension on your biceps.

• Control the descent of the weights to get the most out of each rep.

When to Use: Do incline curls earlier in your workout when your energy’s high. This will help you get the most out of the stretch and ensure a solid muscle pump.

Comparing Spider Curls, Preacher Curls, & Incline Curls

Key Insights:

Spider curls = peak. Preacher curls = full bicep growth. Incline curls = arm length and symmetry. Just like how treadmill workouts focus on a dedicated muscle group, adding these curl variations allows you to target your biceps from all angles—ensuring max muscle growth.

Your Biceps, Your Gains

Building bigger biceps isn’t about picking just one curl and calling it a day. It’s about mixing it up and keeping those muscles guessing! Spider curls, preacher curls, and incline curls each have their own magic for targeting different areas. Add them all to your routine, and you’ll be crushing plateaus and unlocking your bicep potential in no time

Add the SOLE SW180 Adjustable Dumbbells to your workout routine for curls that keep those arm gains coming strong.

Grab your dumbbells—no matter if you’re picking up our versatile SW101 Dumbbells for smooth, steady lifts or the adjustable SW180 Dumbbells for progressive gains—add those curls to your routine, and be ready to feel the burn!

And hey, we’re not leaving you hanging! With the SOLE+ App, you get access to FREE pro tips, workout routines, and motivation to help you smash your fitness goals. We’re all about supporting you on your bicep journey—let’s make it happen today!

Frequently Asked Questions (FAQ)

What are spider curls, and how do they target the biceps?

Spider curls are the secret for hitting that bicep peak. By leaning forward and letting your arms hang, you’re isolating the short head of the biceps for full engagement. This adds serious definition and fullness, making your arms pop!

How do preacher curls differ from traditional bicep curls?

Preacher curls are perfect for isolation! With your arms locked in place, there’s no swinging or cheating. It’s just you and your biceps, working hard for balanced muscle growth and size!

What are the benefits of performing incline curls for bicep development?

Incline curls target the long head of your biceps. The deep stretch at the bottom helps you build that arm length and symmetry, creating a defined, sculpted look.

Can I incorporate all three exercises—spider curls, preacher curls, and incline curls—into my workout routine?

Absolutely! Mixing spider curls, preacher curls, and incline curls is the perfect formula for maxing out your bicep growth. Each one hits a different part of the biceps, keeping your muscles guessing, growing, and getting stronger. Keep things fresh and challenging, and those gains will keep coming!

Upgrade your bicep routine with our SOLE SW180 Adjustable Dumbbells!