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Last updated February 2, 2026
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bicepsforearmstriceps
Preacher Curl (EZ Bar)
Sit at preacher bench. Curl EZ bar up. Do not let your butt lift off the seat to help pull the weight.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (short head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
ez barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the preacher curl bench with your feet flat on the ground.
- Adjust the seat height so that your upper arms rest comfortably on the pad.
- Step 2Grab the EZ Bar
- Using an underhand grip, grasp the EZ bar with your hands shoulder-width apart.
- Ensure your grip is secure and your wrists are straight.
- Step 3Position Your Arms
- Rest your upper arms on the preacher pad, keeping your elbows close to your body.
- Engage your core and maintain a straight back throughout the movement.
- Step 4Lift the Bar
- Curl the EZ bar upwards by bending your elbows, bringing the bar towards your shoulders.
- Focus on using your biceps to lift the weight, keeping your upper arms stationary.
- Step 5Lower the Bar
- Slowly lower the EZ bar back to the starting position, fully extending your arms.
- Maintain control of the weight to avoid swinging or using momentum.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Take your time and focus on the contraction of your biceps.
- Step 7Finish the Exercise
- After completing your reps, carefully put the EZ bar back on the rack.
- Stand up slowly, ensuring your back remains straight as you exit the bench.