EZ-Bar Preacher Curl
Auto DetectedA seated isolation curl using an EZ bar and preacher bench to specifically target the biceps, promoting size and strength with strict control.
About Exercise
Equipment
EZ Bar, Preacher Curl Stand
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
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
10/10Short Head, Brachialis
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Shorter rest periods are common for isolation exercises.
How to Perform
Adjust the preacher bench seat so the armpits rest near the top edge of the pad and the upper arms lie flat. Grip the EZ bar with an underhand, shoulder-width grip.
- Fully extend the elbows without locking out to assume the starting position.
- Flex the biceps, curling the bar up until the forearms are vertical or slightly past 90 degrees.
- Squeeze the biceps strongly at the peak contraction point.
- Slowly lower the weight with control back to the starting, near-fully extended position.
- Maintain constant tension throughout the set.
Coaching Tips
Form Cues
- Lock the upper arm.
- Squeeze hard at top.
- Control the descent.
- Full biceps stretch.
Breathing
Inhale as you lower the bar (eccentric phase); exhale as you curl the bar up against the resistance (concentric phase).
Tempo
3-0-1
Range of Motion
Start with arms nearly extended but not locked out. Curl until the forearms are perpendicular to the floor, ensuring the upper arms remain fixed on the pad.
Safety
Safety Notes
- Avoid hyperextending the elbows at the bottom, which can strain the joint.
- Use a weight that allows strict form without lifting the chest off the pad.
Spotting
Stand behind the lifter and place hands under the EZ bar near the center for assistance during the concentric lift if needed.
Common Mistakes
- Lifting the elbows off the pad.
- Swinging the torso for momentum.
- Rushing the lowering phase.
- Hyperextending elbows at the bottom.
When to Avoid
- Acute elbow joint pain
- Biceps tendonitis
Flexibility Needed
- Full, pain-free elbow flexion and extension
Build Up First
- Basic grip strength
Also known as
EZ Bar Preacher Curl, Preacher Curl
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