Biceps · Barbell
EZ-Barbell Preacher Curl
The EZ-barbell preacher curl is an isolation exercise designed to target the biceps brachii and brachialis muscles with strict form. By locking the upper arms against an angled pad, it prevents body momentum and serves as a focused hypertrophy movement for the middle or end of an arm workout.
How to do it
- Sit on a preacher bench with an EZ-barbell.
- Place your upper arms against the padded surface, ensuring they are fully supported.
- Hold the EZ-barbell with an underhand grip, hands shoulder-width apart.
- Start with your arms fully extended and the bar at the bottom.
- Inhale and brace your core. As you exhale, curl the bar upwards towards your shoulders, isolating the bicep muscles.
- Keep your upper arms stationary, moving only your forearms.
- Curl the bar up until your biceps are fully contracted.
- Pause briefly at the top of the movement.
- Slowly lower the bar back to the starting position, controlling the descent and fully extending your arms.
Common mistakes
- Lifting the elbows off the pad during the curl shifts tension onto the anterior deltoids and defeats the purpose of strict isolation.
- Dropping the weight rapidly into full extension exposes the distal bicep tendons to dangerous shock loads.
- Curling the bar too far back at the top brings the forearms past vertical, completely removing mechanical tension from the biceps.
- Aggressively flexing the wrists inward strains the forearm flexors and wrists rather than challenging the biceps.
Tips
- Adjust the seat height so your armpits rest snugly over the top edge of the pad without rounding your upper back.
- Keep your wrists locked in a neutral or slightly extended position throughout the entire rep to keep tension strictly on the biceps.
- Control the descent for two to three seconds, decelerating smoothly before reaching full elbow extension.
Sets and reps
Perform 3 to 4 sets of 8 to 12 controlled reps with 60 to 90 seconds of rest between sets to maximize bicep hypertrophy. Heavy, low-rep sets below 6 reps should be avoided on a preacher bench due to high tendon stress at the bottom of the movement.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why use an EZ-bar instead of a straight barbell on the preacher bench?
The angled grips of an EZ-bar place the wrists in a semi-supinated position, significantly reducing torque and strain on the wrists and elbows.
What should you do if you feel sharp pain in your inner elbows?
Stop the set immediately, as sharp tendon pain signals dangerous overloading; if the discomfort does not fade, consult a medical specialist.
