EZ-Bar Preacher Curl

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Beginner

A 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

Hypertrophy
Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

Yes

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Biceps

10/10

Short Head, Brachialis

Forearms

3/10

Flexors

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.

  1. Fully extend the elbows without locking out to assume the starting position.
  2. Flex the biceps, curling the bar up until the forearms are vertical or slightly past 90 degrees.
  3. Squeeze the biceps strongly at the peak contraction point.
  4. Slowly lower the weight with control back to the starting, near-fully extended position.
  5. 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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