# EZ Bar Preacher Curl

A preacher curl with an EZ bar, the upper arms resting on the pad so the biceps do the work. The angled grip sections are easier on the wrists than a straight bar.

- Beginner · Isolation
- Equipment: EZ Bar, Preacher Bench
- HD video: https://media.seto.fit/exercises/preacher-curl-ez-bar-wide-grip/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-preacher-curl/

## Muscles worked

- Biceps: 10/10
- Forearms: 5/10

## How to do the EZ Bar Preacher Curl

1. Sit on the preacher bench, positioning your arms comfortably on the pad.
2. Grip the EZ bar on the angled sections, palms facing up.
3. Pull the bar up by bending your elbows, keeping your upper arms still.
4. Slowly lower the bar back down to the starting position.

### Full technique — 7 steps

1. Adjust the preacher bench so your armpits sit near the top edge of the pad.
2. Sit down and place the backs of your upper arms flat against the pad.
3. Grip the EZ bar on its angled sections with an underhand grip about shoulder width.
4. Start with the bar low in front of the pad and your elbows nearly straight.
5. Curl the bar upward by bending your elbows without letting your upper arms leave the pad.
6. Raise the bar until your forearms are nearly vertical and the biceps fully shorten.
7. Lower the bar back down under control until your elbows are nearly straight again.

## Common mistakes

- Upper arms lifting off pad
- Cutting the bottom range short
- Letting wrists bend backward
- Using torso movement to start reps

## Form cues

- Keep upper arms still
- Curl through the pinkies
- Wrists stay straight
- Squeeze the top hard

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)
- **Kettlebell**: [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/), [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/)
- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: EZ Bar Preacher Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the EZ Bar Preacher Curl work?

Primary: Biceps 10/10. Also works: Forearms 5/10.

### Which joints does the EZ Bar Preacher Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the EZ Bar Preacher Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the EZ Bar Preacher Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Preacher Curl?

Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl. Kettlebell: Kettlebell Concentration Curl, Incline Bench Kettlebell Preacher Curl. Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl.

### What is an easier version of the EZ Bar Preacher Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the EZ Bar Preacher Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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