Barbell curl
Same movement pattern
Preacher Curl (EZ Bar)
The EZ-bar preacher curl is a biceps curl with the backs of your upper arms resting on an angled pad. The pad stops you from swinging, so the elbow flexors do the work, and it is hardest near the bottom where your arms are almost straight.
- Beginner
- Isolation
- EZ bar + Weight plates + Preacher bench
- biceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the preacher curl
- Adjust the seat so that your armpits sit snug against the top of the pad when you sit down.
- Take the EZ bar on the angled parts of the handle, palms up, hands about shoulder-width apart.
- Rest the backs of your upper arms flat on the pad, with your arms nearly straight.Breathe
- Curl the bar up toward your shoulders while your upper arms stay on the pad.
- Squeeze your biceps at the top without lifting your elbows off the pad.
- Lower the bar slowly and stop just short of full lockout before the next curl.
Breathing. Breathe in with your arms low. Breathe out as you curl the bar up, then breathe in again as you lower it slowly.
Tips
- The angled grip of the EZ bar is often easier on the wrists than a straight bar.
- If the elbows feel sore at the bottom, stop the rep a little higher for a few weeks and use a lighter load.
Muscles worked
The preacher curl works mainly the biceps.
- Biceps (main muscle)
- Forearms (also works)
| Muscle | Role |
|---|---|
| Biceps | Main mover. The biceps and the brachialis under it bend the elbow. The pad keeps them under tension when the arm is long, near the bottom of the rep. |
| Forearms (also works) | The brachioradialis helps to bend the elbow, and the grip muscles hold the bar in place. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Lifting the elbows off the pad
Why it matters: When the elbows rise at the top, the shoulders start to help and the biceps lose tension.
Fix: Keep the backs of your arms on the pad for the whole rep. Stop the curl when your forearms are close to vertical.
-
Dropping the bar at the bottom
Why it matters: A fast drop to straight arms puts a sudden load on the elbow at its weakest point.
Fix: Lower the bar slowly and stop with a slight bend in your elbows.
-
Seat too low or too high
Why it matters: If the pad sits under your armpits at the wrong height, your shoulders round forward or your arms slide off the pad.
Fix: Set the seat so that your armpits rest firmly on the top edge and your upper arms lie flat.
-
Too much weight
Why it matters: A heavy bar makes you cut the bottom of the range, which is the part of the curl the pad is good for.
Fix: Choose a load you can lower with control to nearly straight arms on every rep.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Bicep Curl (Dumbbell)
Same movement pattern
Cable curl
Same movement pattern
Full guide coming soon
Hammer Curl (Dumbbell)
Same movement pattern
Band biceps curl
Same movement pattern
Full guide coming soon
Suspension trainer biceps curl
Same movement pattern
Full guide coming soon
What you need
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Take care if
This exercise loads the elbow. If your elbow hurts, stop. Options that do not load the elbow in the same way: Dumbbell hammer curl, Band biceps curl. For pain that does not go away, see a doctor or a physiotherapist.
If your elbow hurts at the bottom of the curl, stop. Try a shorter range with a lighter load, or a dumbbell curl standing up.
Questions
What does the preacher curl work?
The preacher curl works the biceps and the brachialis, with help from the brachioradialis in the forearm. Because the upper arm rests on a pad, the shoulders cannot help, and the curl is hardest with the arms almost straight.
Is the preacher curl better than a standing curl?
Neither is better for all goals. The preacher curl removes body swing and loads the bottom of the curl more. In a training study of the seated dumbbell preacher curl in untrained young women, arms trained in the lower part of the range gained more strength and more size near the elbow than arms trained only in the upper part. Many programs use both curls.
Why use an EZ bar instead of a straight bar?
The bends in the EZ bar turn your hands slightly inward, which many people find kinder to the wrists and elbows. In an EMG study of standing curls, the EZ bar and the straight bar showed only small differences, so the choice comes down to comfort.
Should I lock my arms out at the bottom?
Go close to straight, but do not drop into a hard lockout under load. A long range is worth it: a study of elbow flexor training found larger strength gains from a full range of motion than from a partial one.