Biceps
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.
Also known as: ez preacher curl, preacher ez bar curl, preacher ez curl
How to do it
- Set the preacher bench seat so your armpits sit snugly on the top edge of the pad.
- Sit down with the backs of your upper arms flat on the pad and take an EZ bar on the outer angled sections, palms up.
- Start with the arms almost straight and the bar near the bottom of the pad.
- Curl the bar up toward your face without lifting the elbows off the pad.
- Lower slowly until the elbows are almost fully straight.
Tips
- Control the bottom: the pad puts the biceps under stretch there.
- Stop just before the forearms are vertical at the top, where tension drops.
Common mistakes
- Lifting the hips and shoulders off the seat to heave the bar up.
- Dropping the bar fast into a locked elbow.
Muscles worked by the EZ Bar Preacher Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
EZ Bar Preacher Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the EZ Bar Preacher Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the EZ Bar Preacher Curl good for beginners?
Yes. The EZ Bar Preacher Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the EZ Bar Preacher Curl?
For example the Cable Preacher Curl, Preacher Curl and Prone Incline Curl. They train mostly the same muscles, some with different equipment.
How do you make the EZ Bar Preacher Curl harder?
Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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