EZ Bar Preacher Curls - Biceps Exercise Guide with Photos
EZ bar preacher curls do not take it easy on your
biceps! It's one of the best mass building exercises you can include
in your arm workout. This variation puts all of the stress directly
on the biceps and eliminates any swinging or help with momentum
that you might get from a ground based movement like standing barbell
curls. When you lift this curved bar using a preacher curl bench,
it’s all biceps and nothing else. Many lifters use this exercise
to develop the peak in their biceps and it's also great for getting
an amazing stretch in the muscle at the bottom of the movement.
Muscles Targeted: The EZ bar preacher curl is an exercise
that is used strictly for isolating the muscles of the upper arm.
This is not a compound exercise that works many muscle groups across
multiple joints. This exercise strictly targets your biceps and
your forearms along with improving wrist and grip strength. You
can increase the stress on your forearms by grabbing the inner bar
with an overhand grip (palms down) for a reverse EZ bar preacher
curl. The stabilizing muscles include the anterior deltoids (front
Exercise Instructions: Using a regular
preacher bench, grab an EZ Curl bar with both hands using
an underhand grip (palms facing upwards). Slowly curl the
bar up to the top and bring it a few inches from your chin.
Return the weight back down with a slow and controlled tempo
to the starting position allowing some resistance (negative)
on the way back down. Repeat the movement for the desired
number of repetitions.
Why This Exercise is Important: Using the EZ bar for curls
instead of a straight barbell can help put your wrists in a more
natural position and place more tension directly on the biceps.
Anyone who has had any issues with forearm pain from straight bar
curls can usually transition to the EZ bar right away and start
curling pain free. Using the EZ bar on the preacher bench forces
you to use correct form when curling. This movement puts all of
the stress on your biceps and does not allow for swinging or jerking
the weight up. EZ bar preacher curls are great to do with a reverse
grip to target the forearms.
Things To Avoid: Here are a few things to watch out for
when performing EZ bar preacher curls. Make sure you don't overextend
your elbows at the bottom portion of the lift. Don't lift the bar
too fast as this can put too much strain on the elbow joints. Always
use a very slow and controlled tempo throughout the entire range
of motion. Don't let your wrists bend backward or forward when using
the EZ bar and keep a firm and stable wrist position when curling
the weight up and down. Use a weight that is manageable and don't
go too heavy which might force you to get sloppy with your technique.
Smoothly lift the weight and don't allow any part of your upper
arms or elbows to come off the bench. Keep your back as flat as
possible and avoid rounding or arching it while you perform the
Reps and Sets: EZ bar preacher curls are a very effective
exercise and can be used with several repetition and set ranges.
If you're looking for maximum mass and strength in your biceps then
use 2-3 sets of 6-8 repetitions per set. If you're a beginner, choose
a lighter weight to make sure your technique is spot-on for 1-2
sets of 12-15 reps. Rest for 90-120 seconds in between sets to allow
for proper recovery. Only train your biceps once per week for the
Other Exercises To Use: EZ bar preacher curls are best used
in conjunction with other exercises to build size and strength in
the biceps. Try throwing in two arm dumbbell curls to mix it up.
Or you can always rotate out the standard barbell curls which will
give you extra mileage for your forearms if you have any pain when
you do them. Another excellent addition is the use of cable curls.
These give your arms a little more controlled and stable platform
for training the biceps and provides tension on both the concentric
and eccentric portions of the movement. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the biceps.