A seated isolation curl using an EZ bar and preacher bench to specifically target the biceps, promoting size and strength with strict control.
EZ Bar, Preacher Curl Stand
2/5 • Beginner
Biceps
Forearms
8
No
Yes
No
Small
Low
Short Head, Brachialis
Flexors
8-15 reps
60-90 seconds • Shorter rest periods are common for isolation exercises.
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.
Inhale as you lower the bar (eccentric phase); exhale as you curl the bar up against the resistance (concentric phase).
3-0-1
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.
Stand behind the lifter and place hands under the EZ bar near the center for assistance during the concentric lift if needed.
EZ Bar Preacher Curl, Preacher Curl
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