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Exercise

Ez Bar Preacher Curl

The EZ Bar Preacher Curl isolates the biceps by fixing the arms on a preacher bench and curling the bar through a controlled range.

Arm exercises
Arms
Barbell equipment

Barbell

Fatigue level
Low 3/3 High
Ez Bar Preacher Curl
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Ez Bar Preacher Curl

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Ez Bar Preacher Curl

Add to Your Workout

Ez Bar Preacher Curl

Build

The EZ Bar Preacher Curl is a biceps-focused strength exercise performed on a preacher bench, where your upper arms rest against the pad while you curl the bar upward. This setup limits assistance from other muscles, making it useful for building arm strength and size with strict control.

You should feel the work mainly in the front of the upper arms, with steady tension from the bottom to the top of the movement. Keep your upper arms pressed into the pad, move only at the elbows, lower the bar slowly, and avoid locking out harshly at the bottom.

This exercise fits well into arm days or upper-body workouts as a main or finishing movement. To make it easier, reduce the weight or limit the lowering depth, and to make it harder, slow down the lowering phase while keeping your arms firmly supported on the bench.

How to Perform the Ez Bar Preacher Curl

  1. Adjust the preacher bench to a height where your armpits rest comfortably on the top of the pad while seated, with your feet flat on the floor.
  2. Grasp the EZ bar with an underhand grip (palms facing up), hands positioned on the inner curves of the bar at approximately shoulder-width apart.
  3. Place your upper arms against the preacher bench pad, allowing your triceps to fully rest on the angled surface with elbows slightly bent.
  4. Exhale as you curl the weight upward in a controlled motion, keeping your upper arms stationary against the pad throughout the movement.
  5. Continue curling until your forearms are approximately vertical and the bar is at shoulder level, maintaining tension in your biceps at the top position.
  6. Hold the contracted position momentarily, focusing on squeezing your biceps without lifting your arms off the pad.
  7. Inhale as you slowly lower the bar back to the starting position, resisting gravity by controlling the descent rather than letting the weight drop.
  8. Extend your arms until they're almost straight with a slight bend in the elbows to maintain tension, then repeat for the desired number of repetitions.

Important information

  • Never fully lock out your elbows at the bottom of the movement to keep constant tension on the biceps and reduce joint stress.
  • Keep your wrists neutral (not flexed or extended) throughout the exercise to prevent strain and maximize bicep activation.
  • Avoid lifting your upper arms off the pad during the curl, as this reduces isolation and may engage the shoulders.
  • Start with a lighter weight to master proper form before progressing to heavier loads that challenge you while maintaining technique.

FAQ - Ez Bar Preacher Curl

What muscles does the EZ Bar Preacher Curl target?

The EZ Bar Preacher Curl primarily targets the biceps brachii, with special emphasis on the lower portion of the muscle. It also engages the brachialis and brachioradialis as secondary muscles, contributing to overall arm development and thickness.

How can I ensure proper form on the preacher curl?

Sit with your armpits firmly against the top of the pad, keep your feet flat on the floor, and avoid lifting your shoulders during the movement. Focus on a controlled tempo with a full range of motion, allowing your arms to fully extend at the bottom without locking out your elbows.

How many sets and reps should I perform for optimal biceps growth?

For hypertrophy, perform 3-4 sets of 8-12 reps with a weight that challenges you in the final reps of each set. For more focused strength gains, you can use heavier weights for 4-6 reps, while endurance work benefits from 12-15 reps with lighter loads.

What are the most common mistakes to avoid with preacher curls?

Avoid using momentum by swinging or lifting your shoulders, don't curl the weight too fast, and resist the urge to only use partial range of motion. Additionally, ensure you're not gripping the bar too tightly, which can cause unnecessary forearm fatigue and reduced biceps activation.

Can I do preacher curls if I have wrist pain?

The angled grip of the EZ bar makes preacher curls generally wrist-friendly compared to straight bar curls. If you still experience discomfort, try adjusting your grip width, using wrist wraps for support, or switching to dumbbells which allow for a more natural wrist position.

Exercise Details

Primary Muscles

Biceps

Secondary Muscles

Forearms

Muscle Groups

Arms

Mechanic

Isolation

Risk Areas

Biceps

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