Appears in642 Workouts*

EZ-Bar Preacher Curl

Isolate and build your biceps with the EZ-Bar Preacher Curl! A classic exercise for maximum bicep growth.

Mr. Grey Smith
Mr. Grey Smith
@JustHim_wo_you

Required Equipment

EZ Curl Bar thumbnail
EZ Curl Bar
Preacher Curl Bench thumbnail
Preacher Curl Bench
Weight Plates thumbnail
Weight Plates

Muscle Groups

Primary

Instructions

Ez Barbell Preacher Curl Instructions

- Preacher curl bench

Positioning

1. Set Up the Bench: Adjust the preacher curl bench to a height that allows your upper arms to comfortably rest on the arm pad when seated.
2. Load the Barbell: Attach appropriate weight plates to both sides of the EZ barbell, ensuring the weights are secure.
3. Sit on the Bench: Sit upright on the preacher curl bench, ensuring your back is flat against the back support.
4. Grip the Bar: Hold the EZ bar with an underhand grip (palms facing up), positioning your hands on the curved section of the bar. Your hands should be shoulder-width apart.

Movement

1. Starting Position: Rest your arms fully extended down, letting the bar rest on the pad while keeping your shoulders relaxed.
2. Curl Up: Exhale and curl the barbell upwards by flexing your elbows. Keep your upper arms stationary on the pad throughout the movement.
3. Contract: Lift the bar until it nearly reaches your shoulders, squeezing the biceps at the top of the movement.
4. Lower the Bar: Inhale and slowly lower the bar back down to the starting position, maintaining control.
5. Repeat: Perform the desired number of repetitions, typically 8-12 reps for three sets.

Tips

- Keep your elbows close to your body.
- Avoid using momentum; the movement should be slow and controlled.
- If you experience discomfort, adjust your grip or the height of the bench.