Introduction
The eZ Bar Preacher Curl is a strength training exercise that targets the biceps brachii muscle group, particularly the short head. This movement effectively builds arm strength, size, and definition, making it ideal for individuals seeking to enhance their upper body aesthetics. Its effectiveness lies in the fixed angle of the eZ Bar, which reduces strain on the wrist joint while allowing for a greater range of motion compared to traditional barbells, resulting in increased muscle activation during the exercise.
Muscles Worked
- Primary: Biceps Brachii (Main focus on the short head)
- Secondary: Brachioradialis, Forearm Flexors
How to Do It (Step-by-Step)
- Stand facing a preacher curl bench with a barbell at about waist height. Kneel down and grab the barbell with an underhand grip, hands shoulder-width apart. Your elbows should be tucked in close to your torso.
- Perform the movement by curling the barbell up towards your shoulders while keeping your elbows stationary. Do not swing or use momentum.
- Maintain control over the weight at all times, ensuring that your wrists do not bend excessively backward and that you are flexing your biceps throughout the exercise.
- Tip: Keep a slight bend in your knees to help support your lower back during the lift.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Train with Auto Progression to optimize your workouts. Use the Rest Timer for efficient and focused sessions.
Form Tips
- Maintain a neutral wrist position throughout the movement. Avoid rotating or bending your wrists as this can lead to strain and reduce the effectiveness of the exercise.
- Squeeze the bar tightly during the lift, focusing on contracting the biceps muscle rather than swinging or using momentum. This ensures you get the most out of each rep and helps prevent injury.
- Keep your elbows close to your torso throughout the range of motion. Do not allow them to flare outward as this can strain your shoulders and reduce the focus on your biceps.
When to Use It
- Isolated bicep development for bodybuilders and physique competitors.
- Building functional strength in upper arm for golfers and tennis players.
- Targeting peak contraction in biceps during a high intensity workout.
- Review your workout history on Workout History
The primary muscle targeted is the biceps. However, the brachialis and forearm flexors are also engaged during this exercise.
An ez bar allows a natural wrist angle, reducing strain and enabling you to isolate your biceps better compared to regular barbell curls.
3-4 sets of 8-12 reps per set is a common protocol. Adjust based on your fitness level and goals.
Choose a weight that allows you to perform the targeted number of repetitions with proper form, usually between 40% to 60% of your one-rep max.
Yes, but using an ez bar can help reduce strain and improve exercise efficiency by allowing a more natural wrist angle.
