How to do the EZ Bar Preacher Curls
Primary: Biceps · also works Forearms.
EZ Bar Preacher Curls are an effective isolation exercise that targets the biceps. Using a specially designed EZ bar, this exercise allows for a more ergonomic grip, reducing strain on the wrists. The preacher bench stabilizes your arms, ensuring that the biceps do the majority of the lifting work. This exercise is fantastic for adding definition and mass to the upper arm, and it is particularly useful for beginners due to its simplicity and targeted nature.
Step by step
- 1
Sit on a preacher bench and rest your upper arms on the arm pad.
- 2
Grasp an EZ bar with an underhand grip (palms facing up).
- 3
Curl the bar upwards towards your shoulders, keeping your upper arms stationary.
- 4
Pause at the top of the curl, then slowly lower the bar back to the starting position.
Coaching cues
- Maintain a controlled motion to effectively engage the biceps.
- Avoid lifting your upper arms off the pad to isolate the biceps.
- Ensure a full range of motion for maximum benefit.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
EZ Bar Preacher Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the EZ Bar Preacher Curls work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of EZ Bar Preacher Curls should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the EZ Bar Preacher Curls?
Same movement pattern, different equipment: Barbell Curl, Close Grip Barbell Curls, Ez Bar Curl Inside Grip, Barbell 21-s, Close Grip Preacher Curls, Drag Curls.
Is the EZ Bar Preacher Curls good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.