Scan to open on your phonegymvim.app/exercises/ez-bar-preacher-curl

EZ Bar Preacher Curl 7s · no sound

EZ Bar Preacher Curl

A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep.

Primary muscle
Biceps
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Set the preacher bench so the top pad sits just under your armpits with your chest pressed against it.
  2. Grip the EZ bar at the inner-angled grips with your palms facing up and arms fully extended down the pad.
  3. Curl the bar up toward your shoulders by bending only at the elbows, keeping your upper arms locked on the pad.
  4. Squeeze the biceps hard at the top of the rep without letting the elbows drift forward off the bench.
  5. Lower the bar slowly over 2 to 3 seconds until your arms are almost fully extended at the bottom.
  6. Stop just short of full lockout to keep tension on the biceps, then curl back up for the next rep.

Common mistakes

  • Pulling the elbows back off the pad to use the shoulders, which removes the isolation from the curl.
  • Letting the bar drop fast at the bottom and bouncing out of the stretch, which strains the elbow tendons.
  • Lifting the chest off the pad to swing the weight up, turning a strict curl into a partial cheat rep.
  • Cutting the range short at the top or bottom, missing the stretch and contraction that drive bicep growth.

Muscles worked

Primary
Biceps

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine

Plans that include the EZ Bar Preacher Curl

Machine Muscle
Machine Muscle
Days a week
4× a week
Session
~35 min
Level
Beginner
Equipment
Gym

Similar exercises

Barbell Curl Intermediate Barbell Curl Biceps Barbell Barbell Drag Curl Intermediate Barbell Drag Curl Biceps Barbell Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Wide-Grip Barbell Curl Beginner Wide-Grip Barbell Curl Biceps Barbell

Good to know

What muscles does the EZ Bar Preacher Curl work?
Mainly the biceps.
What equipment do you need for the EZ Bar Preacher Curl?
It uses a barbell. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the EZ Bar Preacher Curl good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod