EZ Bar Preacher Curl
What Is the EZ Bar Preacher Curl?
EZ Bar Preacher Curl is an isolation exercise that primarily targets the biceps, working the biceps brachii and the brachialis beneath it, with the brachioradialis assisting. It is a beginner-level movement that builds arm size and elbow flexion strength while the preacher pad keeps the rest of the body out of the lift.
Resting the backs of the upper arms on the angled pad fixes the shoulders in front of the body, so the elbows cannot drift and the torso cannot swing the bar up. The pad also changes where the curl is hardest. With the arms on the slope, the bar loads the elbow flexors most in the lower part of the range, while the elbows are still fairly open and the muscles are lengthened, and it gets lighter toward the top as the forearms approach vertical. A 10-week study in untrained young adults found barbell preacher curls, which load the arm this way, built the same biceps thickness as cable preacher curls and slightly more strength with the elbow nearly straight.
The shoulder-forward arm position also shares the work out differently from other curls. In a 12-week MRI study of untrained adults, dumbbell preacher curls grew the brachialis and brachioradialis more than incline dumbbell curls did, while incline curls grew the biceps brachii more and total elbow flexor growth was similar. That makes the preacher curl a good partner for curls done with the arms at the sides or behind the body, rather than a way to single out one head of the biceps.
The angled sections of the EZ bar let the palms turn slightly inward, a semi-supinated grip that many lifters find easier on the wrists and elbows than the fully turned-up palms a straight bar demands. Because the biceps also turns the palm upward, a straight bar keeps it a little more involved, but for lifters whose wrists or elbows complain on a straight bar, the EZ bar is the version they can load and train consistently.
It suits beginners learning to curl without swinging and anyone training the arms for size, and it usually sits after heavier pulling work and standing curls in an arm or pull session. Anyone new to curling can learn the movement first with a light EZ Bar Curl or a Dumbbell Single-Arm Preacher Curl, since the preacher position gives the elbows nowhere to hide at the bottom.
Muscles Worked
- Biceps Brachii
- Primary
- Brachialis
- High
- Brachioradialis
- Medium
- Deltoid
- Minimal
Instructions
- Set the seat height so that, when you sit, your armpits rest near the top edge of the preacher pad and the backs of your upper arms lie flat on it.
- Take the EZ bar from the hooks with an underhand grip on its angled sections, hands about shoulder-width apart, palms facing up and turned slightly inward.
- Sit with your chest against the pad and lower the bar until your arms are almost straight. This is the starting position.
- Keeping your upper arms on the pad and your wrists straight, curl the bar up toward your shoulders.
- Stop when your forearms are nearly vertical and squeeze your biceps briefly.
- Lower the bar slowly, over about two to three seconds, back to the almost straight starting position without bouncing or locking your elbows.
- Repeat for the desired number of reps, then return the bar to the hooks.
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.
Cutting the bottom short
Stopping the descent halfway skips the lower part of the range, where the bar loads the arms hardest on a preacher bench.
Bending the wrists
Letting the wrists curl in or bend back under the bar shifts work to the forearms and strains the wrists.
Injuries
EZ Bar Preacher Curl is a low risk exercise when performed with proper technique.
The main strain point is the elbow at the bottom of the rep. With the upper arms fixed on the pad, the elbow joint and the biceps tendon below it take the load as the arms straighten, and letting the bar drop or bounce out of the bottom, or forcing the elbows past straight, puts sudden load on that tendon. Wrists can ache when they bend back under the bar, and jamming the armpits hard into the top edge of the pad can irritate the front of the shoulder.
Lower the bar slowly to an almost straight arm, keep the wrists in line with the forearms, and use a weight you can stop at the bottom without bouncing. If the bottom position bothers your elbows, shorten the range for a few weeks, or switch to a Cable Preacher Curl, which loads the bottom less, or a Machine Bicep Curl. Progress by adding reps before weight, and by slowing the lowering phase.
Stop the set if you feel a sharp pain or a pop at the front of the elbow, or pain that lingers after training, and get it checked. Sudden pain with bruising or a change in the shape of the biceps after a curl needs prompt medical attention.
Frequently Asked Questions
- Q: Is the EZ bar better than a straight bar for preacher curls?
Neither is better for everyone. The angled grip turns the palms partly inward, which many lifters find easier on the wrists and elbows, while a straight bar keeps the palms fully up and asks a little more of the biceps as a forearm rotator. Use whichever lets you train without pain and with full control.
- Q: How far should I lower the bar?
Lower the bar until your arms are almost fully extended, but avoid locking out completely.
- Q: Why does the top of the rep feel so easy?
Once your forearms are close to vertical, the bar sits almost directly over your elbows and gives your biceps little to lift against. Stop just before that point and start lowering rather than resting at the top.
- Q: Where should I hold the EZ bar?
Hold the angled sections with your hands about shoulder-width apart, so your palms face up and turn slightly inward. If that feels awkward on your wrists or elbows, try the other pair of bends, since the choice is about comfort rather than a different exercise.
- Q: Can I do this exercise standing instead of seated?
Yes, if your gym has a standing preacher station. What matters is that the backs of your upper arms stay flat on the pad, so on a seated bench, set the seat height so your armpits rest near the top edge.