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Ez Bar Preacher Curl

The EZ bar preacher curl is highly effective at isolating and developing the biceps. It offers a focused approach to multiple fitness goals including building muscle, increasing strength, and improving arm definition. 

The exercise uses an angled preacher bench and curved EZ bar enhancing bicep engagement and reducing strain on the wrists. This exercise is a valuable addition to your upper-body routine. 

Read on for the details you need to properly execute the exercise including technique, programming options, and muscle activation rates.

How To Do

  1. Begin by adjusting the preacher bench to fit your height so the pad rests just under your armpits when seated. Set up the EZ bar with a weight that matches your goals and comfort level.
  2. Sit on the bench with your upper arms flat against the pad.
  3. Grip the EZ bar with an underhand grip (palms facing up), hands shoulder-width apart.
  4. Fully extend your arms, holding the bar above your knees.
  5. Breathe in to prepare and brace your core.
  6. Exhale as you curl the bar upward, contracting your biceps and keeping your upper arms stationary. Continue until the bar is at shoulder height and your forearms are vertical.
  7. Inhale as you slowly lower the bar back to the starting position with control.
  8. Repeat for the desired number of repetitions, maintaining proper form throughout.
  9. Exhale and slowly lower the bar back to the starting position, maintaining control throughout the movement.

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Tips From Expert

  • Keep your upper arms flat against the pad throughout the movement to ensure targeted muscle activation. 
  • Don’t swing or use momentum to raise the bar. Focus on isolating and engaging the biceps.
  • Warming up is important for increasing blood flow, muscle elasticity, and joint mobility. It prepares your body for exercise and helps prevent injuries.
  • Maintain the correct technique while lifting the bar to reduce injuries and avoid muscle and joint strain.
  • Use the EZ bar to experiment with different grip widths. See which one helps you develop the best mind-muscle connection.

Optimal Sets and Reps

The following table provides suggested sets and reps for optimizing the EZ bar preacher curl.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–51–3
Optimal Sets & Reps of Ez Bar Preacher Curl

How to Put in Your Workout Split

The EZ bar preacher curl can be programmed into a workout split in multiple ways, depending on your fitness level and training goal.

Below are some variations to combine the EZ bar preacher curl into your routine:

  1. Full Body Split — The EZ bar preacher curl is a great addition to a full-body workout after push-ups, pull-ups, and squat circuits. It can be an effective addition to an isolation circuit along with tricep kickbacks.
  2. Upper Body Split — Utilize the EZ bar preacher curl as an isolation exercise after compound movements like pull-ups and bent-over rows. This ensures maximum bicep engagement during an upper body day.
  3. Back And Biceps Split — Incorporate the EZ bar preacher curl after exercises like chin-ups, lat pulldowns, and bench presses. This ensures a successful and cohesive back and bicep workout.

Using your one-repetition maximum (1RM) is a beneficial method for determining the appropriate weight in the EZ bar preacher curl. This is the maximum amount of weight you can lift for one repetition.

As a guide, the load for endurance training ranges from 40%–60% of your 1RM. Hypertrophy loads should range from 60–80% of your 1RM. Strength and power training loads should range from 80–100% of your 1RM.

Primary Muscle Groups

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Biceps Short Head

The biceps short head is one of two muscles that make up the biceps brachii. It originates from the humerus, or upper arm bone, and inserts into the ulna, or forearm bone. The biceps short head plays an active role in flexing the elbow, internally rotating the forearm, and stabilizing the shoulder. 

The EZ bar preacher curl effectively targets and isolates the biceps short head throughout the full range of motion. This makes it an effective addition to short head bicep exercises to include as part of an upper-body workout.

During elbow flexion against resistance, the biceps short head shows a maximum voluntary contraction (%MVC) of approximately 20%–25%. This shows how hard a muscle is working for different movements and stimuli.

Secondary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Biceps Long Head 

The biceps long head is the longer, outer head of the biceps brachii. It also originates from the humerus and is inserted into the ulna.

It primarily functions to perform elbow flexion, shoulder abduction, and inward rotation. This is where you bring your elbow in, arm away, and arm turned towards the body.

The EZ bar preacher curl requires flexing of the elbow joint during the upward curl, targeting the biceps long head. It also works to maintain tension throughout the full range of the movement. 

This makes the EZ bar preacher curl a valuable addition to other long-head bicep exercises.

Brachialis 

The brachialis muscle is situated beneath the biceps muscle, originating from the lower region of the upper arm bone. It primarily serves as a flexor of the elbow joint to bring the forearm upward toward the upper arm.

The preacher bench isolates the brachialis during the elbow flexion movement. However, the palm needed to be pronated, or facing down. Because of this, it's a secondary mover in the EZ bar preacher curl.

Ensure to fully extend at the bottom of the movement to stretch the brachialis and contract as you curl upward.

Brachioradialis 

The brachioradialis runs from the top part of the forearm and is most active during a neutral grip. It works to flex the elbow and assists in bringing the forearm to a neutral position from pronation and supination.

The brachioradialis is mostly engaged during the EZ bar preacher curl when curling the bar upward and flexing the elbow. It also works eccentrically when lowering the bar to control the elbow joint and maintain stability.

Research from the same study that evaluated the biceps brachii %MVC also compared the brachioradialis activation rates using different grips. The activation rate was found to be highest when maintaining a neutral grip on the bar, palms facing inwards. It reached an MVC of 18% to 22% at 60 degrees to 130 degrees of flexion.

Wrist Flexors 

The wrist flexors are a group of muscles on the palm side of the forearm. They actively support grip strength and flexing of the wrist and fingers. They are also involved in stabilizing the wrist during lifting and carrying movements.

During the EZ bar preacher curl, the wrist flexors activate to maintain a firm grip on the bar.   They contract isometrically as the bar curls upward and help maintain proper form to avoid backward extension leading to injury. They also help with eccentric contraction and controlling the movement while lowering the bar.

The wrist flexors are activated isometrically as they work to stabilize the wrist joint and avoid hyperextension during the exercise.

*Expert tip: if you notice wrist pain, immediately stop exercising and seek the help of a medical professional. This ensures no further damage may take place.

Equipment

EZ Bar

EZ Bar

This is great for reducing stress on your wrist joints when performing arm exercises. Use safety clips when lifting. Grip the same type of curve with each hand for balance.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Bicep Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Bicep Curl

Barbell Biceps Curl

Barbell Preacher Curl

Dumbbell Preacher Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Concentration Curl

Dumbbell One-Arm Zottman Preacher Curl

Cable Preacher Curl

Dumbbell Zottman Curl

Dumbbell Zottman Preacher Curl

Who Should Do?

Bodybuilders

A primary goal as a bodybuilder is achieving maximal muscle growth and definition. It is important to follow training programs focused on hypertrophy and muscle development to enhance your physique.

The bicep muscles are prominent upper body muscles that aid in creating an aesthetically pleasing and developed physique. The EZ bar preacher curl isolates the biceps muscles, targeting their development and increasing their overall size.

Incorporating the EZ bar preacher curl into your workout routine can build your upper body and support peak muscle definition. 

Strength Athletes And Powerlifters

For strength athletes and powerlifters, the focus is on increasing overall muscle strength, balance, and power in your lifts. Strong biceps are crucial to achieving stability and control during heavy compound lifts. They are also key in stabilizing the elbow joint, improving grip, and preventing hyperextension injuries.

The EZ bar preacher curl is an effective exercise for strength athletes and powerlifters as it isolates and strengthens the biceps and surrounding muscles. This helps improve overall lifting performance and upper-body strength while maintaining control and avoiding injury.  

For example, the EZ bar preacher curl improves performance in exercises requiring grip strength such as the barbell deadlift. It also benefits exercises requiring bicep activation for shoulder stabilization such as the barbell row.

Who Should Not Do?

Individuals With Elbow Or Forearm Injuries

Individuals with elbow or forearm injuries have a reduced range of motion and are prone to pain in these areas. The EZ bar preacher curl places a significant load on the elbow joint and surrounding tendons. It requires support from these joints when extending and flexing the elbow. 

Individuals with existing elbow or forearm injuries could risk making their condition worse or delaying recovery. Refrain from the EZ bar preacher curl if you have a forearm injury before consulting with a physical therapist.

Individuals With Wrist Pain Or Issues

Those with wrist issues or previous wrist injuries in sports should avoid exercises that load the wrists and forearms. These individuals often have muscle imbalances or weakness in the wrists that can lead to injury when stressed.

The EZ bar angle does help to reduce wrist stress. However, it’s still not suitable for those with chronic wrist conditions. This could cause discomfort or exacerbate existing injuries for those with wrist pain or issues. 

You should consult with a physical therapist before performing this exercise if you have an existing or previous wrist injury.

Benefits Of The Ez Bar Preacher Curl

Builds Strength 

The EZ bar preacher curl is very effective as a strength-building exercise. This is because it isolates the biceps brachii, brachialis, and brachioradialis, all key elbow flexors. This allows for increased muscle strengthening and activation to maintain controlled lifting movements. 

The EZ bar preacher curl utilizes progressive overload through muscle isolation and targeted intensity to build strength. The preacher bench reduces the need for secondary muscle support which increases the focus on the biceps as prime movers. 

By incorporating this exercise into your routine, you can effectively build strength and develop your biceps and surrounding muscles. This makes it a valuable addition to an upper-body or full-body workout for increased muscle control and strength.

*Expert tip: Pairing the EZ bar preacher curl with another bicep exercise or tricep exercise promotes muscle hypertrophy.

Improves Stability 

Improved bicep strength aids in stabilizing the elbow joint during forearm extension and flexion movements. This joint is used constantly for everyday activities and functional movements like lifting your child or pulling a door open.

By programming the EZ bar preacher curl into your workout, you will strengthen your bicep muscles and improve elbow stabilization. This ultimately will benefit your overall upper body functional strength and stability, reducing the potential for injuries. 

Tones Muscles

The EZ bar preacher curl is great for hypertrophy training to improve muscle growth and definition. Volume is the main driver of muscle hypertrophy through progressive overload and targeted muscle development. This exercise is easy to perform and isolates the biceps and surrounding muscles to support a balanced and toned physique. 

As a result, the EZ bar preacher curl is great for those aiming to sculpt the upper body and arms. Incorporate it into an upper body split or bicep and back workout to achieve optimal results.

Frequently Asked Questions

Should I do preacher curls with the EZ bar?

The benefits of doing EZ bar preacher curls depend on your fitness goals and physical condition. The slight angle of the bar helps reduce strain on the wrists. Additionally, it isolates the bicep muscles leading to increased activation and growth.

What muscle does the EZ bar preacher curl target?

The EZ bar preacher curl primarily targets the biceps brachii muscles when curling the bar upward. The secondary muscles targeted include the brachialis, brachiaradialis, and wrist flexors which actively support and stabilize the wrist and elbows.

Where to grab EZ bar for preacher curl?

The grip placement on the EZ bar is important for proper technique and depends on your fitness goals. Narrow grips target the biceps long head and wider grips target the short head. A shoulder-width grip provides balanced overall development.

What are the disadvantages of cable preacher curls?

The cable preacher curl provides many benefits but some risks include wrist or elbow injuries if done incorrectly. An incomplete range of motion or muscle imbalance can reduce effectiveness. Proper technique is crucial to minimize risks and maximize benefits.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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