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

Key Takeaways

• Neglecting curl variety and progressive overload limits bicep growth, controlled eccentrics and gradual intensity increases drive results.
• Balanced arms need more than just one curl; rotating spider, preacher, and incline curls ensure complete development and prevent weak spots.
• Spider curls build peak and definition, preacher curls add mass and stability, while incline curls lengthen and shape the arms.
• Smart progression isn’t just about adding weight, volume, tempo, and strict technique can be even more effective for growth.
• SOLE SW180 Adjustable Dumbbells make switching weights easy for every curl variation, saving space and supporting progressive overload in your arm training.

Why Most People Fail to Build Impressive Biceps

The most common mistake? Treating every curl as the same. Each variation places tension on different parts of the biceps, and ignoring this leads to weak spots. Many lifters also rush the eccentric (lowering) phase, missing half the growth stimulus.

Another error is neglecting progressive overload. Repeating the same weights and reps week after week stalls progress. Growth comes from new challenges, heavier loads, added volume, shorter rest, or advanced methods like drop sets.

The Biceps Anatomy You Need to Know

Your biceps brachii has two heads: the long head (outer, creates the peak) and the short head (inner, adds thickness). The brachialis beneath pushes the biceps higher, while the brachioradialis in the forearm supports elbow flexion. Balanced training means targeting all of them.

Exercise Selection Mistakes That Limit Gains

Relying on just one bicep curl variation is a recipe for imbalance. Studies show strength gains are exercise-specific, so incline curls won’t carry over to preacher curls. To build complete arms, you need multiple curl angles.

Another mistake? Choosing only “comfortable” exercises. Real growth requires mixing both easy and challenging variations, and aligning exercise selection with your actual goal for peak, mass, or overall development.

Spider Curls: The Underestimated Gem

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 may not always steal the spotlight, but trust us, they’re great 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: Locking In Your Gains

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 = 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.

Incline Curls: Stretch & Conquer

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 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, a 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.

Progressive Overload Strategies for All Three Curls

Progressive overload is the key to bigger biceps, no matter which curl variation you use. Adding weight is one option, but for isolation moves like curls, smart progression involves more than just load—volume, tempo, and technique all matter.

• Preacher Curls: Great for steady weight increases thanks to the locked-in position. Add 2.5–5 lbs every 2–3 weeks while keeping reps consistent.
• Spider Curls: Focus on volume before weight. Add extra reps or sets since even small weight jumps feel big on this strict movement.
• Incline Curls: Use technique overload, longer eccentrics (3–4 sec lowering), or pause squeezes at the top can be more effective than piling on weight.

Which Curl Is Best for You?

The truth is, there’s no single “best” curl as each one shines in a different role. The right choice depends on your goals, training level, and where you are in your workout. For complete growth, don’t lock yourself into just one variation. Rotate preacher, incline, and spider curls across your workouts. Use preacher curls for control and foundation, incline curls for long head development, and spider curls for peak isolation and pump. Together, they cover every angle of the biceps for maximum results.

Level Up Your Arm Training with SOLE Dumbbells

No matter which curl variation you choose, preacher, incline, or spider, the right equipment makes all the difference. That’s where the SOLE SW180 Adjustable Dumbbells come in. Built with a heavy-duty steel frame and premium-grade materials, they’re designed to handle both home and commercial gym use.

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

With a quick-adjust system that ranges from 5 lbs all the way up to 80 lbs, these dumbbells replace an entire rack in a single compact set. That means you can easily move between lighter weights for high-rep spider curls and heavier loads for mass-building incline curls—all without cluttering your workout space.

Every purchase comes with two adjustable dumbbells plus free access to the SOLE+ App, where you’ll find hundreds of guided workouts and tips from professional trainers. If your goal is strength, definition, or symmetry, the SW180s give you the versatility to train smarter and progress faster.

If you’re serious about building bigger, stronger arms, investing in a pair of SOLE Adjustable Dumbbells is the upgrade your home gym needs.

Frequently Asked Questions (FAQs)

Which curl builds the biggest biceps?

Incline curls target the long head of the biceps, helping build peak and arm length. Preacher curls add thickness and balanced size, while spider curls enhance isolation. For maximum growth, combining all three variations works best.

Are preacher curls or spider curls better for beginners?

Preacher curls are generally better for beginners because the bench locks your arms in place, minimizing swinging. Spider curls require strict control, making them tougher but excellent for isolation once you’ve built some strength and stability.

Can I do all three curl variations in one workout?

Yes, but manage training volume wisely. Instead of performing all three every session, pick two curl variations per workout and rotate weekly. Doing too much arm isolation at once may increase elbow strain or fatigue.

How many sets and reps should I do for bicep curls?

A good guideline is 3–4 sets of 8–12 reps for muscle growth. If building strength, use heavier weights with 6–8 reps. For endurance or pump, lighter weights with 12–15 reps also work effectively.

Do I need adjustable dumbbells for these exercises?

Adjustable dumbbells, like the SOLE SW180s, are ideal because they let you quickly change weights for preacher, spider, or incline curls. This saves space, reduces clutter, and makes progressive overload easier without needing multiple dumbbell sets.