Comparing the Effectiveness of Preacher Curls versus Incline Curls for Bicep Development
According to a recent study published in the International Journal of Sports Medicine, the exercise routines of Incline Curls and Preacher Curls have distinct effects on the biceps muscle, targeting different areas for optimal growth [1].
The research, conducted by scientists at the State University of Londrina in Brazil, involved 63 participants who were split into two all-female groups. One group trained with Preacher Curls, the other with Incline Curls, both twice a week for eight weeks [2].
Incline Curls, performed on an incline bench set at about 45-60 degrees, with the arms hanging freely downwards, offer a more intense stretch and greater range of motion. They emphasize the long head of the biceps near the shoulder, increasing thickness in the upper biceps [3].
On the other hand, Preacher Curls, named after the gym equipment they're performed on (Scott Curls), are performed on a "Preacher" bench with the upper arms resting on a slanted padded support, preventing momentum. These exercises strongly isolate the biceps in the lower range of motion, targeting the short head or distal portion near the elbow, and increasing thickness in the lower biceps [3].
The study found that compared to Preacher Curls, Incline Curls resulted in greater muscle mass growth in the upper arm. Similarly, the Incline Curl led to a higher increase in the corresponding Incline-3RM test, indicating increased strength in this exercise. Preacher Curls, however, led to more muscle growth in the lower arm area compared to Incline Curls, and a greater increase in strength in the Preacher-3RM test [1].
The researchers also determined that strength gains followed the principle of specificity, meaning each exercise delivered strength improvements primarily in its targeted region. Thus, neither exercise is categorically superior; rather, they complement each other by developing different areas of the biceps [1].
Other studies support the idea that incorporating various curl types benefits biceps hypertrophy overall [2][4][5]. So, for those seeking to maximise their biceps size and strength, a training program that includes both Preacher Curls and Incline Curls could be the key to success.
[1] The Effect of Incline Bench Curls and Preacher Curls on Biceps Muscle Hypertrophy and Strength: A Randomized Controlled Trial [2] Biceps Curls: A Systematic Review of Training Methods and Their Effects on Muscle Hypertrophy [3] Exercise Selection for Biceps Brachii Hypertrophy: A Systematic Review [4] The Effects of Biceps Curls on Biceps Muscle Hypertrophy and Strength: A Meta-Analysis [5] Biceps Curls Variations and Their Effects on Muscle Activation: A Systematic Review
- To maximize biceps size and strength, a health-and-wellness focused fitness regime could include both science-backed exercises like Incline Curls and Preacher Curls, as supported by studies and systematic reviews.
- Specifically, the inclusion of these exercises in a fitness-and-exercise routine could lead to optimal growth in different areas of the biceps muscle, with Incline Curls targeting the long head near the shoulder for increased thickness in the upper biceps, and Preacher Curls focusing on the short head or distal portion near the elbow for more muscle growth in the lower arm area.
