EZ-Bar Preacher Curl
Auto DetectedAn isolation curl using an EZ-bar on a preacher bench that targets the biceps for arm strength and hypertrophy, enforcing strict form to maximize muscle tension without momentum.
About Exercise
Equipment
EZ Bar, Preacher Curl Stand
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
7/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the preacher bench and adjust the seat so your upper arms rest firmly on the angled pad with elbows slightly bent. Grip the EZ-bar underhand at shoulder width.
- Curl the bar upward by contracting your biceps, keeping upper arms fixed against the pad.
- Squeeze your biceps at the top for peak contraction.
- Slowly lower the bar back to full arm extension without locking elbows.
- Maintain control throughout the descent to keep tension on the biceps.
Coaching Tips
Form Cues
- Fix elbows to pad
- Squeeze biceps hard
- Control the descent
- Neutral wrists
Breathing
Inhale as you lower the bar, exhale as you curl it up while bracing your core.
Tempo
3-1-2
Range of Motion
Lower to full elbow extension with slight bend to avoid lockout, curl up until forearms nearly touch upper arms.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not lock elbows to protect joints
- Warm up elbows and wrists before sets
- Stop if elbow pain occurs
Spotting
Spotting not typically required; assist by stabilizing the bar if needed for heavier loads.
Common Mistakes
- Using momentum from body
- Hyperextending elbows at bottom
- Flaring elbows outward
- Gripping too tightly causing wrist strain
When to Avoid
- Acute elbow pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Adequate wrist extension
- Shoulder flexion for arm placement
Build Up First
- Basic bicep curl technique
- Proper seated posture
Also known as
EZ Curl Bar Preacher Curl, Preacher EZ-Bar Curl
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