Movement overview

The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using an EZ curl bar and a preacher bench to focus on the biceps, minimizing the involvement of other muscles. The angled pad of the preacher bench supports the arms, reducing momentum and emphasizing strict form.

Step-by-step cues

1. Adjust the preacher bench so that your upper arms rest comfortably on the pad.
2. Sit on the bench with your feet flat on the floor and grasp the EZ bar with an underhand grip, hands shoulder-width apart.
3. Position your upper arms on the pad, ensuring your armpits are snug against the top edge.
4. Start with your arms fully extended and the bar close to the floor.
5. Curl the bar upwards by flexing your elbows, keeping your upper arms stationary against the pad.
6. Continue curling until your forearms are vertical or slightly beyond vertical, without lifting your elbows off the pad.
7. Pause briefly at the top of the movement, squeezing your biceps.
8. Slowly lower the bar back to the starting position, fully extending your arms.

Technical tips

• Use a weight that allows you to maintain strict form throughout the exercise.
• Keep your wrists straight and avoid bending them during the curl to prevent strain.
• Focus on a slow and controlled motion, especially during the lowering phase, to maximize muscle engagement.
• Avoid using momentum; keep your movements smooth and controlled.
• Ensure your elbows remain in contact with the pad at all times to isolate the biceps effectively.
• Breathe out as you curl the bar up and inhale as you lower it back down.