Exercise guide
EZ-Barbell Standing Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation movement targets the biceps brachii with a focus on the short head, using the preacher bench to eliminate momentum and the EZ-bar to reduce wrist strain. It provides a deep stretch and intense peak contraction for maximum hypertrophy.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Adjust the height of the preacher bench so the top of the pad sits comfortably in your armpits while standing.
- Grasp the EZ-bar on the inner, slanted handles with an underhand (supinated) grip.
- Position your triceps firmly against the slanted pad, ensuring your armpits are snug against the top edge.
- Plant your feet shoulder-width apart with a slight bend in the knees for a stable base.
How to do it
- Inhale and slowly lower the bar until your arms are nearly fully extended, feeling a deep stretch in the biceps.
- Exhale as you curl the bar upward toward your chin by contracting your biceps, keeping your elbows fixed on the pad.
- Squeeze your biceps hard at the top of the movement for one second without letting the bar rest at the top.
- Lower the weight under control back to the starting position using a 3-second eccentric tempo.
Form checklist
- Keep your armpits glued to the top of the pad throughout the entire set.
- Avoid leaning back or using your legs to swing the bar up.
- Stop just short of a full lockout at the bottom to maintain constant tension on the muscle.
- Keep your wrists neutral or slightly curled inward to avoid strain.
Pro tips
- Focus on driving your pinkies toward your shoulders at the top of the movement to maximize the peak contraction.
- Imagine pushing your elbows down into the pad as you curl to prevent your shoulders from taking over the movement.
Make it harder
- Incorporate a 4-5 second eccentric phase to increase time under tension and muscle fiber recruitment.
- Perform '21s': 7 reps from the bottom to the midpoint, 7 reps from the midpoint to the top, and 7 full-range reps.
Frequently asked
- What muscles does the ez-barbell standing preacher curl work?
- The ez-barbell standing preacher curl primarily targets the biceps.
- What equipment do you need for the ez-barbell standing preacher curl?
- The ez-barbell standing preacher curl uses ez barbell.
- Is the ez-barbell standing preacher curl good for beginners?
- The ez-barbell standing preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.