Preacher Curl with EZ Bar
The preacher curl with an EZ bar is a popular exercise for strengthening and shaping your biceps. This exercise is unique because using the preacher bench helps stabilize your arms, allowing you to isolate and train your biceps more effectively.
Execution
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1
Set up the preacher bench and choose a suitable weight for the EZ bar.
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2
Sit on the preacher bench and grip the EZ bar with an underhand grip, keeping your hands approximately shoulder-width apart.
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3
Place your upper arms on the preacher bench pad and fully extend your arms.
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4
Inhale and bend your elbows to bring the bar upward toward your shoulders. Keep your upper arms still.
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5
When you reach the top of the movement, briefly hold the position and contract your biceps harder.
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6
Exhale and slowly and controllably lower the bar back to the starting position.
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7
Repeat for the desired number of repetitions.
Benefits
- Isolates the biceps for more effective training.
- Improves forearm and wrist stability.
- Helps develop a peak in the biceps.
- Reduces the risk of injury through the support of the preacher bench.
Common Mistakes
- ! Using too much weight, causing you to swing or lose your form.
- ! Not fully extending or bending the arms during the exercise.
- ! Allowing the elbows to come off the pad, which reduces the effectiveness of the exercise.
Target Muscles
The primary muscle group trained with the preacher curl with an EZ bar is the biceps brachii. The brachialis and brachioradialis are also trained to a lesser extent.
Possible Alternatives
- Standing dumbbell biceps curl for a greater stability challenge.
- Hammer curls for additional emphasis on the brachialis and brachioradialis.
- Concentration curls for a different form of isolation and focus on the biceps peak.
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