How To Do EZ Bar Preacher Curl

EZ Bar Preacher Curl Exercise

The EZ Bar Preacher Curl is a great isolation exercise for the biceps that primarily targets the short head.

This will help shape, define and create that separation on the inside portion of the upper arm.

EZ Bar Preacher Curl How To

  • Locate a EZ Bar Preacher Curl bench and an EZ-bar barbell.
  • Grasp the EZ-bar either with a narrow grip or shoulder width grip.  Note that a wider grip will target more of the short/inner head of the bicep while a closer grip will shift to the long/outer head.
  • Keep the upper arm firmly against the pad and chest against it.
  • Curl the bar towards the chin as you squeeze the biceps.  Pause briefly at the top of the exercise.
  • Slowly lower the weight back to starting position for full range of motion.  Repeat.

Form and Technique

It’s important to keep the movement slow and controlled with this exercise and use a weight that’s appropriate.

The biceps are a small muscle group and do not require extremely heavy loads which may just lead to injury.

Focus on the contraction and mind muscle connection for maximum benefit.

VariationsDumbbell Preacher Curl, Cable Preacher Curl

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

EZ Bar Preacher Curl