EZ Bar Preacher Curls - Biceps Exercise Guide with Photos
The EZ bar preacher curl does not take it easy on
your biceps. This variation puts all the stress on the bicep and
eliminates any swaying or jerking you might have from a ground based
movement. When you lift this unique bar, its all biceps and
nothing else. Many lifters use this exercise to develop the peak
in their biceps. This exercise has application to lifters of all
experience levels. Heres some more information on this useful
Muscles Targeted: The EZ bar preacher curl is an exercise
that is used strictly for isolation. This is not a compound exercise
that works many muscle groups across multiple joints. This exercise
strictly targets your biceps and your forearms. You can increase
the stress on your forearms by grabbing the inner bar palms down
in a reverse EZ bar preacher curl.
Exercise Instructions: Using a regular
preacher bench, grab an EZ Curl bar with both hands with an
underhand grip. Slowly curl the bar upward as if trying to
touch your chin with the bar. Slowly return to the start position
allowing some resistance (i.e., negative) on the way back
down. Repeat the movement until failure.
Why This Exercise is Important: Using the EZ bar for your
curls can help put your wrists in a more natural position than the
straight bar. 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: It is very hard to use bad or improper
form on preacher curls, even more so when you involve an EZ bar
in the equation. Here are a few things to watch out for. Make sure
you don't overextend your elbows when 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. Don't let your wrists bend backward when using
the EZ bar. Use a weight that is manageable and don't go too heavy.
Smoothly lift the weight and don't allow any part of your upper
arm to come off the bench or jerk your shoulders up.
Reps and Sets: EZ bar preacher curls are a very stable exercise
and can be used with several repetition and set ranges. If you're
looking to strengthen your biceps use sets of 3-5 and repetitions
from 4-6. If you're looking to add size on to your upper arm then
go with sets of 2-4 and reps of 6-10.
Other Exercises To Use: The EZ preacher curls are best used
in conjunction with other exercises to use heavier weight on. Try
throwing in two arm dumbbell curls to mix it up. Or you can always
rotate out the standard barbell curls; this 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 the flexibility to move in a movement that is natural
and comfortable for them. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the biceps.
For maximum development of your biceps try to include
EZ bar preacher curls into your routine. This will eliminate any
swinging of the weights and allow you to focus fully on bicep development.
Just remember that this is an isolation exercise and designed for
you to fully concentrate on the movement, not sling heavy weights