EZ Bar Preacher Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

EZ Bar Preacher Curl is an isolation exercise that primarily targets the biceps brachii, with a strong focus on the short head. It also engages the brachialis to a lesser degree. This is a beginner-friendly movement that helps build arm strength and size while minimizing the involvement of other muscle groups.

The preacher bench setup eliminates momentum and shoulder involvement, forcing your biceps to do the majority of the work. The EZ bar, with its angled grip, is easier on the wrists and elbows compared to a straight bar, making it a joint-friendly option for most lifters.

This exercise is particularly effective for building the peak of the biceps and improving overall arm definition. Its strict form helps you isolate and fatigue the biceps efficiently, which is ideal for hypertrophy-focused training routines.

Instructions

Sit on a preacher bench and grab an EZ bar with an underhand (supinated) grip, hands shoulder-width apart.
Rest your upper arms on the angled pad and fully extend your arms to start.
Keeping your upper arms stationary, curl the EZ bar upward by contracting your biceps.
Pause briefly at the top of the movement when your forearms are vertical.
Slowly lower the bar back to the starting position under control.
Repeat for the desired number of reps.

Common Mistakes

Lifting the elbows off the pad

Raising your elbows reduces isolation and shifts tension away from the biceps.

Bouncing the bar

Using momentum to lift the bar reduces effectiveness and increases injury risk.

Hyperextending the elbows

Locking out fully at the bottom puts stress on the joints and tendons.

Incorrect grip width

Using a grip that’s too narrow or too wide can lead to wrist discomfort and inefficient bicep activation.

Injuries

EZ Bar Preacher Curl is a low to medium risk exercise when executed with proper form and appropriate weight.

Because the preacher bench supports the arms, it reduces the chance of using momentum or involving the lower back. However, using too much weight or locking out the elbows at the bottom can strain the elbow tendons and biceps.

To avoid injury, use a controlled motion, keep your wrists straight, and stop just short of full elbow extension. Choose a weight that allows for proper form and focus on smooth, continuous tension throughout the set.

Frequently Asked Questions

Q: Why is the EZ bar better than a straight bar for this exercise?: The angled grip of the EZ bar reduces strain on the wrists and elbows.
Q: How far should I lower the bar?: Lower the bar until your arms are almost fully extended, but avoid locking out completely.
Q: Can I do this exercise standing instead of seated?: It’s designed for use with a preacher bench, which provides the support necessary for strict form.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.