Exercise guide · Biceps & Forearms

EZ-Bar Preacher Curl

Preacher curl with an EZ-bar isolates the biceps with your upper arms braced on a preacher pad. The angled bar reduces wrist strain compared to a straight bar. You curl from a slightly stretched start to full contraction without lifting your elbows off the pad.

Targets: Biceps
Equipment: Barbell
Type: Isolation

Step by step

How to do the EZ-Bar Preacher Curl

Set a preacher bench at a comfortable height and load an EZ-bar with a weight you can control.
Sit on the bench and place the backs of your upper arms flat on the preacher pad.
Grip the inner angled portions of the EZ-bar with palms up, arms extended but not locked at the elbows.
Curl the bar up by bending your elbows until your forearms reach near vertical and you feel a biceps squeeze.
Lower the bar slowly to the start until your arms are nearly straight, keeping elbows and upper arms on the pad throughout.
Complete all reps without bouncing at the bottom.

Form cues

Keep upper arms glued to the pad
Curl with a smooth, steady tempo
Fully extend at the bottom without locking elbows hard
Wrists stay neutral on the EZ-bar angles

Common mistakes

Lifting elbows off the pad to cheat the weight up
Using too much weight and cutting the range short
Swinging or bouncing the bar at the bottom
Allowing wrists to bend backward under load

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Start lighter than a standing curl—the stretched bottom position can stress the elbows. Stop if you feel sharp elbow pain.

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