Arms · Elbow flexion

EZ Bar Preacher Curl

The EZ bar preacher curl is a biceps curl where your upper arms rest on an angled pad and you curl a cambered EZ bar toward your shoulders. The pad removes swinging and the angled grip is gentler on the wrists than a straight bar, so the biceps work through a strict, full range.

Also known as: EZ curl bar preacher curl, Preacher curl with EZ bar, Scott curl EZ bar

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: EZ bar, Preacher bench
Difficulty: Beginner

What muscles does the ez bar preacher curl work?

Primary movers

Biceps brachii

Assisting muscles

Brachialis
Brachioradialis
Forearm flexors

The biceps do nearly all the work. The pad holds your upper arms in front of your body, so the muscle is lengthened at the start of each rep and has to produce force with no help from the shoulders or back.

The brachialis lies under the biceps and helps flex the elbow. The brachioradialis on the forearm assists, especially in the middle of the curl, and the forearm flexors hold the bar.

The EZ bar's angled grips turn your wrists slightly from a fully palms-up position. This is why many people find the EZ bar more comfortable than a straight bar, while the biceps still work hard.

The stretched bottom is the most demanding part of a preacher curl. Control the lowering, and stop just short of locking your elbows. Dropping the bar fast through this range removes the benefit and puts unnecessary stress on the elbow.

How to do the ez bar preacher curl

Setup

1
Sit at the preacher bench and adjust the seat so the pad is snug under your armpits.
2
Rest the backs of your upper arms flat on the pad.
3
Hold the EZ bar on the inner angled grips with your palms angled up.
4
Start with your arms almost straight and your shoulders relaxed.

Execution

1
Curl the bar up toward your shoulders by bending your elbows.
2
Keep your upper arms pressed into the pad the whole time.
3
Squeeze your biceps hard at the top without lifting your shoulders.
4
Lower the bar slowly, taking about 2–3 seconds.
5
Stop just short of locking your elbows at the bottom.
6
Repeat for the desired number of repetitions.

Common ez bar preacher curl mistakes

Lifting the elbows or shoulders off the pad

Raised elbows bring in the shoulders and take load off the biceps.

The fix: Keep the backs of your upper arms on the pad throughout the rep.

Dropping the bar into the bottom

Falling fast through the stretched range wastes the best part of the lift.

The fix: Lower slowly and control the bottom of every rep.

Using too much weight

A load that is too heavy shortens the range and strains the elbows.

The fix: Choose a weight that lets you use the full range of motion.

Leaning back to finish the curl

Swaying backward to get the bar up turns a strict curl into a swing.

The fix: Stay upright with your chest on the pad and let the biceps do the work.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	8–12	Moderate weight, 1–2 reps in reserve	60–90 s
Strength	3–4	6–8	Moderately heavy, full range	90 s–2 min
Beginner	2–3	10–12	Light bar, slow lowering	60 s

Use the preacher curl after heavier compound pulling, such as rows and pull-ups, or as the first isolation exercise on an arm day. Because the stretched position is demanding, start with lighter loads for the first few sessions. Increase weight only when you can keep your arms on the pad.

Running the ez bar preacher curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

Get it on Google Play

Frequently asked questions

Why use an EZ bar for preacher curls?

The angled grips are easier on the wrists than a straight bar while still working the biceps.

Where should the pad sit?

Snug under your armpits, with the backs of your upper arms flat on it.

Should I lock out my elbows at the bottom?

No, stop just short of locking them out. Fully straightening under load can strain the elbow.

What muscles do preacher curls work?

The biceps most, plus the brachialis and forearm muscles.

Hercules tracks every ez bar preacher curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.