Preacher Curl Ez Bar
The preacher curl with an ez bar is a bicep isolation exercise performed on a preacher bench. The angled pad locks the upper arms in place, eliminating momentum and placing maximum tension on the biceps for focused growth.
How to do it
- Sit at a preacher curl bench and place the back of your upper arms flat against the angled pad.
- Grip an ez curl bar with an underhand grip using the inner angled handles.
- Starting with your arms nearly fully extended, curl the bar upward by contracting your biceps.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the bar back to the near-extended starting position and repeat for the desired number of repetitions.
Form cues
- Press the back of your upper arms flat against the preacher pad.
- Keep your chest lifted and shoulders back throughout the movement.
- Control the weight all the way down until your arms are nearly straight.
- Squeeze your biceps hard at the top before lowering.
Breathing: Exhale as you curl the bar upward, and inhale slowly as you lower it back down.
Common mistakes
- Lifting your elbows off the pad, which shifts tension away from the biceps and onto the shoulders.
- Using too much weight and swinging the body, which reduces the effectiveness of the isolation.
- Rushing the lowering phase instead of controlling the weight down slowly.
Muscles worked
Primary: biceps. Secondary: lower arms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp elbow or wrist discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows hurt during preacher curls?
Elbow discomfort often happens when the weight is too heavy or when you fully lock out your joints at the bottom. Keep a very slight bend in your elbow at the bottom of the movement.
Should I use a straight bar or an EZ bar?
An EZ bar places your wrists and forearms in a more natural, comfortable angle, making it much friendlier for beginners.
How often should I do bicep curls?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and growth.