EZ-Barbell Standing Preacher Curl – Video Exercise Guide & Tips

EZ-Barbell Standing Preacher Curl - Video Exercise Guide & Tips

Welcome to the EZ-Barbell Standing Preacher Curl – Video Exercise Guide & Tips! If you're ready to take your arm workout to the next level, you've come to the right place.

Watch This Exercise Video

In this article, we'll show you how to properly set up your equipment, demonstrate correct form and technique, provide variations and modifications, point out common mistakes to avoid, and offer tips for maximizing your results.

Get ready to sculpt those biceps and achieve your fitness goals with this effective exercise.

Let's dive in!

Key Takeaways

  • Proper equipment setup and correct form are essential for an effective EZ-Barbell Standing Preacher Curl.
  • There are various variations and modifications of the exercise that can target different areas of the biceps and address muscle imbalances.
  • Avoid common mistakes such as improper alignment, using too much weight, and using momentum to maximize the effectiveness of the exercise and prevent injury.
  • To maximize results, optimize nutrition and supplementation, prioritize recovery and rest periods, vary training intensity, and track progress using a workout journal or fitness app.

Proper Equipment Setup

To properly set up the equipment for the EZ-Barbell Standing Preacher Curl, start by adjusting the bench height to a comfortable position. This is crucial for maintaining proper form and maximizing the effectiveness of the exercise. When adjusting the bench height, ensure that your feet are flat on the floor and your knees are at a 90-degree angle. This will provide stability and prevent any unnecessary strain on your lower back.

Next, position the EZ-barbell on the preacher bench so that it's aligned with your chest. This will allow for a smooth range of motion and target the muscles in your biceps effectively. Make sure that the barbell is securely placed on the rack and that it's at a height that allows your arms to fully extend when gripping the bar.

Once the equipment is properly adjusted, it's important to focus on your body positioning. Stand in front of the preacher bench, feet shoulder-width apart, and grip the EZ-barbell with an underhand grip. Your elbows should be slightly bent, and your upper arms should be pressed against the preacher bench. This will stabilize your body and isolate the muscles in your biceps.

Correct Form and Technique

To achieve proper form and technique for the EZ-Barbell Standing Preacher Curl, focus on maintaining a stable body position and executing controlled movements. This exercise primarily targets the biceps brachii muscles, with secondary activation of the brachialis and brachioradialis muscles.

To maximize muscle activation, start by standing with your feet shoulder-width apart and gripping the EZ-barbell with an underhand grip, hands placed slightly wider than shoulder-width apart.

Initiate the movement by flexing your elbows, bringing the barbell up towards your chest while keeping your upper arms stationary. As you curl the weight, exhale and contract your biceps forcefully. Keep your wrists straight and avoid using momentum or swinging your body to lift the weight.

To ensure proper form, keep your back straight, chest up, and maintain a slight bend in your knees throughout the exercise. Breathing techniques are essential for maintaining stability and maximizing muscle engagement. Inhale before initiating the curl and exhale as you lift the weight. This breathing pattern helps stabilize your core and promotes better muscle activation.

Remember to maintain a controlled tempo throughout the exercise, focusing on the contraction of the biceps and avoiding any jerking or swinging motions. By following these guidelines for proper form and technique, you can effectively target and strengthen your biceps muscles while minimizing the risk of injury.

Variations and Modifications

Try incorporating different variations and modifications of the EZ-Barbell Standing Preacher Curl to target your biceps muscles in new and challenging ways. Here are four alternative exercises and muscle targeting techniques that you can try:

  1. Close-Grip Preacher Curl: Instead of using a wide grip on the barbell, bring your hands closer together. This variation places more emphasis on the inner part of your biceps, helping to develop that coveted peak.
  2. Reverse-Grip Preacher Curl: Reverse your grip on the barbell so that your palms are facing down. This modification shifts the focus to the brachialis muscle, which lies underneath the biceps, giving your arms more thickness and definition.
  3. Single-Arm Preacher Curl: Instead of using both arms simultaneously, perform the exercise one arm at a time. This not only helps to correct any muscle imbalances but also engages your core muscles for stability.
  4. Incline Preacher Curl: Adjust the angle of the preacher bench to an incline position. This variation targets the lower portion of your biceps, helping to develop overall arm strength and size.

Common Mistakes to Avoid

Avoid these common mistakes when performing the EZ-Barbell Standing Preacher Curl to ensure proper form and maximize the effectiveness of your biceps workout.

One common mistake to avoid is improper alignment. It's important to maintain proper alignment throughout the exercise to prevent injury and engage the targeted muscles properly. Make sure your feet are shoulder-width apart and planted firmly on the ground. Keep your back straight and avoid leaning forward or backward.

Another common mistake is using too much weight. While it may be tempting to lift heavy, using excessive weight can compromise your form and increase the risk of injury. Start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as your strength improves.

Lastly, avoid using momentum to lift the weight. Swinging the barbell or using momentum takes away the focus from the biceps and reduces the effectiveness of the exercise. Instead, focus on controlled and deliberate movements, lifting the weight with your biceps and not relying on momentum.

Tips for Maximizing Results

Maximize your results by incorporating proper breathing techniques into your EZ-Barbell Standing Preacher Curl.

Here are some additional tips for maximizing your results:

  1. Optimize your nutrition and supplementation: To fuel your workouts and support muscle growth, ensure you're consuming a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats. Additionally, consider incorporating supplements such as protein powder or branched-chain amino acids to support your recovery and muscle-building goals.
  2. Prioritize recovery and rest periods: Adequate rest and recovery are essential for muscle growth and preventing injuries. Make sure you're getting enough sleep each night and allow your muscles at least 48 hours of rest between workouts. Incorporating active recovery activities like stretching or light cardio can also help improve blood flow and alleviate muscle soreness.
  3. Vary your training intensity: To continually challenge your muscles and prevent plateau, vary the intensity of your workouts. Incorporate higher intensity techniques such as drop sets or supersets to stimulate muscle growth and increase strength. However, be mindful not to overtrain, as this can hinder your progress.
  4. Track your progress: Keep a workout journal or use a fitness app to track your sets, reps, and weights. This will help you monitor your progress over time and make adjustments to your training program as needed.

Frequently Asked Questions

How Long Should I Rest Between Sets When Performing Ez-Barbell Standing Preacher Curls?

When performing EZ-Barbell Standing Preacher Curls, it's important to consider the rest duration between sets. Resting between sets allows your muscles to recover and prepare for the next set.

The ideal rest duration for this exercise can vary depending on your fitness level and goals. Generally, a rest period of 60-90 seconds is recommended to allow for sufficient recovery without compromising the intensity of the exercise.

However, it's always best to listen to your body and adjust the rest duration as needed.

Can I Perform Ez-Barbell Standing Preacher Curls With Dumbbells Instead of a Barbell?

Yes, you can perform the EZ-Barbell Standing Preacher Curl with dumbbells instead of a barbell. This exercise is known as the Dumbbell Alternatives for the preacher curl.

Performing preacher curls with dumbbells offers several benefits. It helps isolate and target the biceps muscles more effectively, allowing for a greater range of motion and increased muscle activation.

Additionally, using dumbbells can help improve grip strength and stability during the exercise.

Are There Any Alternative Exercises That Target the Same Muscle Groups as Ez-Barbell Standing Preacher Curls?

Looking for alternative exercises that target the same muscle groups as EZ-Barbell Standing Preacher Curls?

There are a few options you can try.

One alternative is the dumbbell preacher curl, which focuses on the same muscles while using dumbbells instead of a barbell.

Another option is the hammer curl, which targets the biceps and forearms.

Lastly, the incline dumbbell curl is another effective exercise that can target the biceps and increase muscle growth.

Can I Perform Ez-Barbell Standing Preacher Curls if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to modify your exercise routine to avoid aggravating the injury. EZ-Barbell Standing Preacher Curls may not be suitable for you in this case.

However, there are alternative bicep exercises that can target the same muscle groups without putting strain on your shoulders.

It's advisable to consult with a medical professional or a certified trainer to determine the best exercises for your specific shoulder injury.

How Many Repetitions Should I Aim for When Performing Ez-Barbell Standing Preacher Curls for Muscle Growth?

When performing EZ-Barbell Standing Preacher Curls for muscle growth, it's important to consider the repetition range. Aim for a repetition range of 8-12 to maximize muscle stimulation and promote hypertrophy. This range allows for adequate tension on the muscles while still maintaining proper form and control.

The benefits of EZ-Barbell Curls include targeting the biceps and forearms, increasing strength, and improving overall arm aesthetics. Incorporate this exercise into your routine for optimal results.


In conclusion, the ez-barbell standing preacher curl is an effective exercise for targeting the biceps and building upper arm strength.

With proper equipment setup and correct form and technique, this exercise can be modified to suit different fitness levels.

By avoiding common mistakes and following helpful tips, you can maximize your results and achieve your desired arm development.

Keep practicing and pushing yourself to see progress in your workouts.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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