Preacher Curl

Pro Tip

For added benefit, squeeze your biceps consciously when lifting the barbell up.

How To

Sit upright with your arms fully extended on the pad, gripping the EZ bar closer than shoulder-width apart with palms facing away from you.
Keeping your upper arms by your side, exhale and raise the EZ bar up towards your shoulders by flexing your arms.
Keeping your upper arms on the pad, exhale and raise the EZ bar up towards your shoulders by flexing your arms.
Continue until your arms are fully flexed and the EZ bar cannot be curled any further.
Lower the EZ bar, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Equipment

EZ Bar

Make sure you grip the same type of curve with each hand when using an EZ bar.

Preacher Curl Bench

Some versions of this bench require you to stand, while others require you to be seated. If standing, placing one foot in front of the other to help keep yourself stable while you curl.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Zottman Preacher Curl

EZ Bar Concentration Curl

Barbell Preacher Curl

Preacher Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Smith Machine Curl

Preacher Curl Machine

Wide Grip Barbell Curl

Band Preacher Curl

Close Grip Lat Pulldown

Prone Incline Barbell Curl

Outer Dumbbell Curl

Cable Curl With Curl Bar

Dumbbell Concentration Curl

One Arm Cable Curl