Preacher Curl (EZ Bar)
The Preacher Curl (EZ Bar) is an isolation exercise performed on a specialized bench that locks your upper arms in place to target the biceps. By eliminating body momentum, it places intense focus on the short head of the biceps for maximum muscle development.
Since the preacher bench locks your arms in a fixed position, the risk of tendon strain increases if recovery is poor. The AI analyzes your sleep quality, HRV, and previous training volume to determine if your body is ready for heavy isolation work or if a lighter volume day is safer. Additionally, by tracking RPE and weight progression, the AI ensures you are overloading the muscle effectively without crossing the threshold into joint irritation.
Form Cues
- Adjust the seat so your armpits rest comfortably over the top of the pad
- Keep your triceps flat against the pad throughout the entire movement
- Control the lowering phase for 2-3 seconds to maximize tension
- Squeeze the biceps hard at the top of the curl
- Keep your wrists neutral to protect your forearms
- Don't lift your hips off the seat to help hoist the weight
- Don't let your elbows flare out to the sides
- Don't fully lock out or hyperextend your elbows at the bottom
- Don't rock your body back and forth for momentum
Common Mistakes
- Setting the seat too low or high
- Lifting elbows off the pad at the top
- Dropping the weight quickly (lack of control)
- Using a grip that is too wide or narrow
- Hyperextending elbows at the bottom
Muscles Worked
This exercise primarily isolates the biceps brachii, with a specific emphasis on the short head due to the arms being positioned in front of the body (shoulder flexion). It also heavily recruits the brachialis and forearms, providing excellent targeted growth by removing the ability to use the shoulders or back for assistance.
Primary
Secondary
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