EZ-Bar Preacher Curl

The preacher bench fixes your arm and removes momentum; maximum tension in the biceps stretch.

• Isolation
• Barbell
• Beginner

How to do it

• Armpits on the pad, EZ bar at a comfortable width
• Curl up contracting your biceps
• Lower under control without snapping to a stop at the bottom

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Snapping into extension at the bottom (elbow risk)
• Lifting your arms off the bench

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Preacher Curl
• Barbell Curl