Exercise guide
EZ Barbell Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The EZ Barbell Preacher Curl is a premier isolation exercise that fixes the upper arms in place to eliminate momentum, specifically targeting the short head of the biceps for improved peak height. The angled EZ bar reduces strain on the wrists and elbows compared to a straight bar, allowing for safer, heavier loading.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the preacher bench height so that your armpits rest snugly against the top edge of the pad.
- Grasp the EZ bar on the inner, angled grips with an underhand (supinated) grip.
- Sit or stand firmly with your feet shoulder-width apart and press your triceps and chest flat against the padding.
- Start with the bar held at the top of the movement, arms bent and tension on the biceps.
How to do it
- Inhale and slowly lower the bar until your arms are nearly fully extended, maintaining a slight bend in the elbows to keep tension on the muscle.
- Exhale and curl the bar upward toward your chin by contracting your biceps, ensuring your upper arms do not lift off the pad.
- Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
- Lower the weight with a controlled 3-second eccentric tempo back to the bottom position.
Form checklist
- Keep your armpits glued to the top of the pad to prevent shoulder involvement.
- Avoid fully locking out your elbows at the bottom to protect the distal biceps tendon.
- Keep your wrists straight and firm; do not let them curl toward your forearms.
- Ensure your torso remains stationary—do not lean back to help move the weight.
Pro tips
- Drive the back of your triceps into the pad throughout the set to create a more stable base for maximum force production.
- Focus on the 'pinkies-up' cue: try to rotate your pinky fingers toward the ceiling at the top of the rep to maximize the supination function of the biceps.
Make it harder
- Perform '1.5 reps' by lowering the bar fully, curling halfway up, lowering again, and then performing a full range of motion rep.
- Add a 4-second eccentric (lowering phase) to increase time under tension and metabolic stress.
Frequently asked
- What muscles does the ez barbell preacher curl work?
- The ez barbell preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the ez barbell preacher curl?
- The ez barbell preacher curl uses ez barbell.
- Is the ez barbell preacher curl good for beginners?
- The ez barbell preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.