EZ Bar Preacher Curl

A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep.

Arms Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.