How to do the EZ Bar Preacher Curl
- Sit on the preacher bench, positioning your arms comfortably on the pad.
- Grip the EZ bar on the angled sections, palms facing up.
- Pull the bar up by bending your elbows, keeping your upper arms still.
- Slowly lower the bar back down to the starting position.
Full technique — 7 steps
- Adjust the preacher bench so your armpits sit near the top edge of the pad.
- Sit down and place the backs of your upper arms flat against the pad.
- Grip the EZ bar on its angled sections with an underhand grip about shoulder width.
- Start with the bar low in front of the pad and your elbows nearly straight.
- Curl the bar upward by bending your elbows without letting your upper arms leave the pad.
- Raise the bar until your forearms are nearly vertical and the biceps fully shorten.
- 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
Compared with similar variants
| EZ Bar Preacher Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | EZ Bar, Preacher Bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Single-Arm Cable Cross-Body Curl Harder
- Single Arm Cable Curl Same level
Kettlebell
- Kettlebell Concentration Curl Same level
- Incline Bench Kettlebell Preacher Curl Same level
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
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
- This exercise EZ Bar Preacher Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
