EZ-Bar Preacher Curl
An EZ-bar curl performed with the upper arms resting on an angled preacher bench pad. Removes momentum and emphasises the biceps in the lower range.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a preacher bench with the armpits snug against the top of the pad and the backs of the upper arms flat on it, holding an EZ-bar with an underhand grip.
Start with the arms almost fully extended.
Curl the bar up until the forearms are close to vertical.
Squeeze the biceps.
Lower slowly back to near full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Arms stay flat on the pad
Slow at the bottom
Don't lift the shoulders
Common mistakes
Dropping the bar fast at the bottom
Lifting the elbows off the pad
Leaning back to heave the weight
Safety notes
Control the bottom of each rep; don't bounce or hyperextend the elbows.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.