Young adult man performing a seated dumbbell curl in a gym
Context photo: a young adult man practising a seated dumbbell curl, not the EZ-bar preacher curl described in this guide. Photo: Andrea Piacquadio / Pexels, used under the Pexels License.

The EZ-bar preacher curl places your upper arms against an angled pad while you bend your elbows to raise the bar. The support makes it easier to notice when your body starts helping the lift. It is useful for practising a consistent curl, but the bench does not make an excessive load appropriate. Begin with a weight that allows you to control the entire repetition, including the return toward straight arms.

Make the station fit before adding weight

Adjust the seat so the backs of your upper arms rest comfortably on the pad. Your feet should reach a secure position, and your shoulders should not need to shrug to clear the top edge. Test the arrangement without a loaded bar first. Check that you can reach the bar supports and return the bar without leaning awkwardly over the bench.

Hold the EZ-bar on matching angled sections with your palms facing generally upward. The bends offer a different hand position from a straight bar, but comfort varies between people. There is no need to force a grip that irritates your wrists. Check both sides before beginning: unequal hand placement can make an otherwise simple repetition unnecessarily awkward.

Move the bar without moving the setup

  1. Keep your upper arms supported and establish a secure grip before lifting the bar from its rests.
  2. Curl by bending your elbows while your upper arms remain on the pad. Avoid lifting your shoulders to complete the movement.
  3. Raise the bar to a comfortable top position without folding your wrists toward you.
  4. Lower smoothly toward comfortable elbow extension. Do not let the weight drop into the bottom position or force the elbows beyond their natural range.
  5. Reverse direction under control. When finished, place the bar securely on both supports before releasing it.

PureGym notes that the early part of a preacher curl can feel particularly demanding when the arms are extended. That makes the bottom a useful technique checkpoint. Ask yourself whether you could slow down there if necessary. If the answer is no, reduce the load rather than repeatedly bouncing through the same difficult section.

Keep the purpose of the exercise clear

The biceps help bend the elbow and turn the palm upward. A preacher curl is one way to train that function, not a promise of a particular arm shape. ACE discusses preacher curls among several biceps exercises. You do not need to declare one variation the best before making useful progress with it.

  • If your upper arms repeatedly peel off the pad, finish the set and reassess the load.
  • If your torso rocks to start every repetition, reset instead of counting the rocking as progress.
  • If the grip feels wrong, change the setup before adding more plates.
  • If the bar cannot be returned safely, ask for assistance rather than attempting an improvised final repetition.

A simple beginner example

One possible introductory approach is a light rehearsal set followed by one or two sets of 10–12 repetitions, resting roughly 90 seconds between working sets. End each set while another two or three controlled repetitions still seem possible. These numbers are an example for planning, not an individualized prescription or a requirement to train through fatigue.

Record the seat setting, grip location and total bar weight, including the bar itself when known. Keep the setup unchanged while improving repetitions. For example, progress from 10 comfortable repetitions to 11, then 12, across separate sessions. Only consider a small weight increase when the bottom position and return to the rack remain controlled. If the next plate increment is too large, continue practising with the existing load.

Safety and sources

Stop for sharp pain or new elbow, wrist or shoulder discomfort. Seek qualified advice for persistent symptoms. This exercise is optional: a suitable alternative may be more appropriate than repeatedly trying to tolerate an uncomfortable setup.