The EZ Bar Preacher Curl is a beginner-friendly barbell strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentBarbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the EZ Bar Preacher Curl
Set the preacher bench so the top pad sits just under your armpits with your chest pressed against it.
Grip the EZ bar at the inner-angled grips with your palms facing up and arms fully extended down the pad.
Curl the bar up toward your shoulders by bending only at the elbows, keeping your upper arms locked on the pad.
Squeeze the biceps hard at the top of the rep without letting the elbows drift forward off the bench.
Lower the bar slowly over 2 to 3 seconds until your arms are almost fully extended at the bottom.
Stop just short of full lockout to keep tension on the biceps, then curl back up for the next rep.
02 The payoff
Why it earns its spot
Builds the lower bicep and creates a fuller arm shape.
Removes momentum so every rep loads the biceps directly.
Reinforces strict elbow-flexion mechanics for cleaner curls overall.
03 Don't do this
Common mistakes
Pulling the elbows back off the pad to use the shoulders, which removes the isolation from the curl.
Letting the bar drop fast at the bottom and bouncing out of the stretch, which strains the elbow tendons.
Lifting the chest off the pad to swing the weight up, turning a strict curl into a partial cheat rep.
Cutting the range short at the top or bottom, missing the stretch and contraction that drive bicep growth.
EGON Put it on record
Track it in EGON.
Log every set of the EZ Bar Preacher Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
