EZ-bar Preacher Curl
EZ-bar Preacher Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Seat
Adjust the preacher bench so your armpits rest comfortably at the upper edge of the pad.
- Arm support
Place the backs of your upper arms broadly against the pad.
- EZ grip
Take a symmetrical underhand grip on the angled bar sections, keeping your wrists comfortably aligned.
- Lower range
Extend your elbows with control to lower the bar in front of the pad without hanging forcefully on the joints.
- Curl
Exhale as you raise the bar toward your shoulders without lifting your upper arms off the pad.
- Top
Pause briefly as your forearms approach; do not lean your torso backward.
- Return
Lower the bar slowly and repeat while maintaining muscular control at the lower limit.
Key technique points
- Rest the backs of your upper arms against the pad.
- Do not jam your elbows against the pad edge.
- Use an even EZ-bar grip.
- Keep your torso stable on the seat.
- Extend slowly toward the bottom.
- Do not throw the bar upward.
Common mistakes
Lifting off the pad
Do not lift your shoulders and upper arms from the pad as the bar becomes heavy; preserve supported elbow movement.
Forceful bottom lockout
Do not force your elbows backward under load; reverse at a comfortable extension you can control.
Pressing the elbow points
Do not load the joints directly against the pad edge; spread support over the backs of your upper arms.
Generating momentum with the back
Do not throw your torso backward to raise the bar; reduce the load and continue curling with your upper arms supported.
Bending the wrists
Do not finish by curling the bar into your palms; maintain wrist-to-forearm alignment with the angled grip.
Releasing the descent
Do not drop the bar quickly in front of the pad; slowly control the demanding long-arm portion.
Frequently asked questions
EZ-bar Preacher Curl: why is “Lifting off the pad” a mistake?
Do not lift your shoulders and upper arms from the pad as the bar becomes heavy; preserve supported elbow movement.
EZ-bar Preacher Curl: why is “Forceful bottom lockout” a mistake?
Do not force your elbows backward under load; reverse at a comfortable extension you can control.
EZ-bar Preacher Curl: why is “Pressing the elbow points” a mistake?
Do not load the joints directly against the pad edge; spread support over the backs of your upper arms.
EZ-bar Preacher Curl: why is “Generating momentum with the back” a mistake?
Do not throw your torso backward to raise the bar; reduce the load and continue curling with your upper arms supported.
EZ-bar Preacher Curl: why is “Bending the wrists” a mistake?
Do not finish by curling the bar into your palms; maintain wrist-to-forearm alignment with the angled grip.
EZ-bar Preacher Curl: why is “Releasing the descent” a mistake?
Do not drop the bar quickly in front of the pad; slowly control the demanding long-arm portion.
What should I focus on when doing EZ-bar Preacher Curl?
Rest the backs of your upper arms against the pad. Do not jam your elbows against the pad edge. Use an even EZ-bar grip. Keep your torso stable on the seat. Extend slowly toward the bottom. Do not throw the bar upward.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.