Preacher Curl (E-Z Curl Bar)

An isolated bicep exercise performed on a preacher bench where you curl an EZ curl bar to build bicep strength and size.

Instructions

1. Place the EZ curl bar on the rest handles in front of the preacher bench.
2. Lean over the bench and grab the EZ curl bar with palms facing upward.
3. Sit down on the preacher bench seat so your upper arms rest on top of the pad.
4. Press your chest against the pad for stability.
5. Hold the EZ curl bar at arm’s length in front of you at the starting position.
6. Lower the weight until your elbows are extended and your biceps are fully stretched.
7. Curl the weight up by contracting your biceps until the bar reaches shoulder height.
8. Squeeze your biceps hard at the top and hold briefly.
9. Lower the weight back to the starting position in a controlled manner.
10. Repeat for the recommended amount of repetitions.

Tips

• Keep your upper arms flat on the preacher pad throughout the movement.
• Move slowly and avoid using momentum.
• The preacher bench prevents cheating, isolating the biceps effectively.
• Exhale as you curl and inhale as you lower.
• Maintain constant tension on the biceps throughout the set.
• Use the EZ curl bar’s angled handles to reduce wrist strain.