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Arm Blaster vs. Preacher Curl: Bicep Growth, Techniques, and Choosing the Right Exercises

Arm Blaster vs. Preacher Curl: Bicep Growth, Techniques, and Choosing the Right Exercises

In the world of bodybuilding and fitness, achieving the perfect bicep curl is a goal many strive for. But how do you decide between using an arm blaster or a preacher curl? Both exercises are renowned for their ability to isolate and grow the biceps, but they offer unique benefits and drawbacks. In this comprehensive guide, we'll explore everything you need to know about these two bicep isolation exercises, helping you make an informed decision for your fitness journey.

What is an Arm Blaster?

Understanding the Arm Blaster

An arm blaster is a versatile and portable metal plate designed to anchor your arms to your sides. It's a fantastic tool for those with limited access to gym equipment, such as home gym enthusiasts or frequent travelers. But what makes it so special? The unique design of the arm blaster allows for targeted arm blaster exercises, focusing on bicep isolation and growth, making it a must-have for anyone serious about their arm training.

Benefits of Using an Arm Blaster

The arm blaster offers several advantages:

  1. Versatility: It can be paired with various equipment like dumbbells, barbells, or resistance bands.
  2. Portability: Its compact design makes it easy to carry around.
  3. Bicep Isolation: By fixing the upper arms in place, it targets and isolates the biceps, enhancing your curls.

How Arm Blasters Work

The arm blaster targets both heads of the biceps by anchoring the upper arm to two outer pads. This promotes proper technique during seated and standing curls, reducing the risk of injury and helping you grow bigger and stronger biceps.

What is a Preacher Curl?

preacher curls for bigger biceps

Understanding the Preacher Curl

The preacher curl is a curl variation performed using specialized equipment, typically found in commercial gyms. It's designed to fix the upper arms in place against a pad, isolating the biceps for curls. But why choose the preacher curl?

Benefits of Doing Preacher Curls

The preacher curl has its unique benefits:

  1. Safety: It minimizes swaying and secondary muscle involvement, ensuring a "cheat-free" movement.
  2. Focus on Bicep Peak: It emphasizes the short head of the biceps, enhancing the bicep peak.
  3. Accessibility: Most commercial gyms have a Preacher Curl machine, making it widely available.

How Preacher Curls Work

The Preacher Curl works similarly to the arm blaster, fixing the upper arm in place. However, it positions your arms at a steeper incline and is generally performed seated, reducing momentum and stress on the lower back.

The Science Behind Arm Blasters and Preacher Curls

Understanding the science behind these exercises is crucial for maximizing their effectiveness. Both arm blasters and Preacher Curls focus on the biceps brachii long head and the biceps brachii short head, responsible for elbow flexion and preventing hyperextension.

How Arm Blasters Work

The arm blaster targets both heads of the biceps by encouraging proper technique and controlling movements. It ensures tension on the biceps during both lifting and lowering portions of the curl.

How Preacher Curls Work

The Preacher Curl emphasizes the short head of the biceps, known as the bicep peak. It reduces the use of momentum and secondary muscles, making it a safe and effective way to improve your bicep curl technique.

Arm Blaster for Bicep Curls

Arm Blaster vs. Preacher Curl Comparison

Differences in Technique and Equipment

Arm blasters require access to an arm blaster, while Preacher Curls need a specialized setup. Both exercises have unique techniques, with arm blasters allowing for more variation and Preacher Curls focusing on isolating the bicep peak.

Differences in Muscle Activation and Strength Development

The Arm Blaster allows for a larger range of motion, producing greater muscle activation and strength development. In contrast, the Preacher Curl has a more limited range, focusing on isolation and hypertrophy (growth).

Pros & Cons of Arm Blasters


  • Versatility: Can be used anywhere and with various equipment.
  • Strength and Hypertrophy: Encourages growth and strength in the biceps.


  • Cost: May require purchasing.
  • Portability: May not fit in a gym bag.

Pros & Cons of Preacher Curls


  • Accessibility: Available in most commercial gyms.
  • Isolation: Effective at locking the arms in place for focused bicep work.


  • Less Variation: Limited in terms of variations and positions.
  • Effectiveness of Alternatives: Alternatives may be less effective at locking the arms.

Choosing Between Arm Blasters and Preacher Curls

When deciding between these two exercises, consider factors like your fitness level, equipment availability, and personal preference. Beginners may find Preacher Curls more straightforward, while experienced lifters might prefer the Arm Blaster for overcoming plateaus.

Incorporating Both into Your Workout Routine

Why not have the best of both worlds?

Incorporate both Arm Blasters and Preacher Curls into your routine. Use different hand positions and variations to target different parts of the biceps. They both are effective bicep growth techniques to utilize in your training.

Here's a sample workout:

  • Seated preacher curls: 3 x 6-8
  • Hammer curl arm blasters: 3 x 8-12

Build bigger biceps with an arm blaster


Choosing between Arm Blasters and Preacher Curls doesn't have to be a daunting task. By understanding the unique benefits, drawbacks, and techniques of each exercise, you can make an informed decision that aligns with your fitness goals. Whether you're looking to build strength, hypertrophy, or simply add variety to your routine, both exercises offer valuable options. So why not give them a try? Your biceps will thank you!

This article provides a comprehensive guide to Arm Blasters and Preacher Curls, two popular bicep exercises. By incorporating the keywords mentioned earlier and following SEO best practices, it aims to engage readers and rank higher on search engines. If you're looking to enhance your arm workouts further, don't forget to explore wrist wraps or lifting straps that offer additional support and stability. Happy lifting!

Frequently Asked Questions:

Are Arm Blasters or Preacher Curls Better for Bicep Growth?

Both exercises are effective for bicep growth. Arm Blasters offer more versatility, while Preacher Curls focus on isolation.

Can I Use Both in My Routine?

Absolutely! Incorporating both exercises can provide a well-rounded approach to bicep training.

Are Preacher Curl Machine Benefits Better?

Preacher Curl Machines offer benefits like bicep isolation, safety, accessibility, and variability, making them appealing to many fitness enthusiasts. Whether these benefits are "better" depends on individual needs, goals, and preferences. Other exercises like arm blaster exercises or free-weight curls may be more suitable for those seeking versatility and portability.

Best Arm Blaster for Home Gym?

Generally, a quality arm blaster for a home gym should have sturdy construction, comfortable padding, adjustable straps, and a design that promotes proper bicep isolation. TuffWraps are known for producing reliable arm blasters that many fitness enthusiasts prefer. If you're looking to enhance your arm workouts further, you might also want to explore wrist wraps or lifting straps for additional support.

What is an EZ-Bar?

The EZ-Bar is a unique weightlifting bar with a zig-zag shape, allowing for a more neutral and comfortable grip. This design reduces strain on the wrists and forearms during exercises like bicep curls or tricep extensions. It's a favorite among lifters for targeting specific muscle groups without stressing the joints, making it a great addition to any workout routine.

Related Articles:
1. Wrist Wraps for Curls: Ensuring Wrist Support and Stability
Jaysen Sudnykovych

Dr. Jaysen Sudnykovych D.C.

A renowned Chiropractic Physician and seasoned fitness expert, he contributes over 30 years of experience to TuffWraps.com. Holding a doctorate in Chiropractic Medicine and a bachelor's degree in Nutrition & Food Science, he is a respected authority in strength training and fitness accessories. Explore his valuable insights and practical tips on TuffWraps.com, and take your fitness journey to new heights with precision, determination, and expert guidance.


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