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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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Muscles Worked: Ez Bar Preacher Curl

The Ez Bar Preacher Curl mainly trains your arms, with the biceps producing elbow flexion against a fixed pad that limits torso swing and shifts more tension onto the working arm. Your forearms assist by gripping the bar and helping stabilize wrist position through the curl. Because the upper arm is braced, the movement reduces momentum and makes the biceps work harder in the stretched-to-mid range. Keeping your wrists stacked over your forearms and the pad snug to your triceps improves tension where the biceps can grow best.

Primary
Biceps
Secondary
Forearms

Technique and form

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.
Ez Bar Preacher Curl — Step 1
Ez Bar Preacher Curl — Step 2

Is the Ez Bar Preacher Curl good for muscle growth?

Yes. The Ez Bar Preacher Curl is a strong hypertrophy exercise for the biceps because the bench support removes most cheating and lets you load elbow flexion with consistent tension. For a single-joint arm movement like this, that makes it easier to accumulate the kind of quality volume linked to greater muscle growth.

  • Cheat-resistant setup — The preacher pad pins your upper arm in place, so your shoulders and hips cannot help much once the set gets hard. That makes the target muscle do more of the work than in a standing Barbell Curl, especially when fatigue rises.
  • Joint position changes the stimulus — Starting with the elbow more extended increases tension in the lower portion of the curl, where many lifters usually lose control. The EZ bar also reduces the amount of straight-supinated wrist position required, which often makes hard biceps work more tolerable for the wrists and forearms.
  • Excellent for accumulating productive volume — Biceps generally respond well to enough weekly hard sets, and higher resistance-training volume tends to produce greater hypertrophy when recovery is managed well (Brigatto et al., 2022). Preacher curls fit well here because technique stays repeatable from set to set.
  • Easy to push near failure safely — Since the bench limits body English, you can take sets close to failure without turning the rep into a full-body movement. Training close to failure can produce similar muscle gains to all-out failure when effort is high, so stopping with 0-2 reps in reserve is usually enough (Hermann et al., 2025). Pair it with a more lengthened option like Prone Incline Barbell Curl if you want more variety across the strength curve.

Programming for muscle growth

Do 3-5 sets of 8-12 reps with 60-90 seconds rest, 1-2 times per week after heavier pulling or compound arm work. Use a controlled 2-3 second lowering phase, drive hard through the middle of the rep, and stop 0-2 reps shy of failure on most sets so you can build enough weekly biceps volume without trashing recovery.

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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.

Workouts with Ez Bar Preacher Curl

Training 064

Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

Fitness 016

Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

Fitness 091

Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

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Bodybuilding workouts

Bodybuilding workouts are designed to maximize muscle growth (hypertrophy) across every major muscle group. These workouts use a mix of compound and isolation exercises, often organized in body-part splits, to sculpt a well-balanced and aesthetic physique. With strategic volume, intensity, and progression, bodybuilding training helps you grow lean muscle while improving definition and muscular symmetry.

Scientific References

Without Fail: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with Repetitions-in-Reserve.

Hermann T, Mohan AE, Enes A et al. · Medicine and science in sports and exercise (2025)

High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men.

Brigatto FA, Lima LEM, Germano MD et al. · Journal of strength and conditioning research (2022)

Sources are peer-reviewed academic publications from PubMed.

Content follows our evidence-based methodology
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