E-Z bar preacher curl

arm exercises

E-Z bar preacher curls are performed using and E-Z bar in the curl rack. The E-Z bar is the zig zag shaped bar usually found hanging around the curl rack. Many find the E-Z bar easier to curl as it puts the wrists and forearms in a more natural position.

This is just another curl variation to add to your routine. Give it a go, you may find it hits your biceps slightly differently to using a straight bar.

How to perform a E-Z bar preacher curl

To perform an E-Z bar preacher curl you’ll need a curl rack and an E-Z bar.

Take a seat on the bench and rest the backs of your arms on the pad in front of you, (your chest should be resting against the bench too) with your palms positioned upwards and slightly inwards to accommodate the shape of the bar.

With your arms fixed in place, curl the bar up towards you isolating your bicep until it’s fully contracted, hold for a second and then extend the bicep back down to start position.

Remember that when performing E-Z bar preacher curls, the entire movement is worked by your bicep hinging only at the elbow.

Go for reps.

E-Z bar preacher curl: Common mistakes to avoid

If you are performing your E-Z bar preacher curl with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups. As a result; this will hinder your bicep gains at best and result in injury at worst.

Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.

Finally; remember that above all else, the E-Z bar preacher curl is an isolation exercise. What that means is; its intention is to work a single muscle group (your biceps), in one single joint movement (your elbow). With this in mind; there should be no swinging through your shoulder, or using your body for momentum.

Reps and sets

As with all exercises, your E-Z bar preacher curls need to be worked into your overall bigger picture. Therefore; how many reps and sets you perform with each exercise depends entirely on where you are physically and most importantly; your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.