Are you tired of feeling the burn in the wrong places when performing ez bar preacher curls? You’re not alone. Many weightlifters struggle with this popular exercise, which is designed to build biceps and forearm muscles. The problem often stems from poor form, which can cause pain and discomfort during the exercise. But fear not! In this post, we’ll provide tips and tricks on how to correct your form and execute ez bar preacher curls comfortably and effectively. Stick with us and say goodbye to the unnecessary pain and hello to toned, defined biceps!
EZ Bar Preacher Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: EZ Bar and Preacher Curl Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Preacher Curl Instructions
- Take a seat on the preacher curl bench and place your arms on the pad.
- Grasp the EZ bar with an underhand grip. Your palms will be slightly inward.
- Then, curl the EZ bar until forearms are near vertical.
- Finally, lower the EZ bar until your arms are fully extended on the pad.
- Repeat your EZ bar curls until you have completed a full set.
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EZ Bar Preacher Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a great exercise to include in any strength training or fitness routine. It is highly effective at targeting the biceps brachii, the primary muscle worked by this exercise. It also helps to improve grip strength and forearm activation, making it an ideal choice for those looking to increase their overall arm strength. Additionally, this exercise works the biceps brachii in an isolated manner, allowing for full contraction and extension of the muscle, leading to more effective muscle growth and strength gains.
Tips for Performing EZ Bar Preacher Curl
Before we get into the tips for doing the EZ bar preacher curl properly, it’s important to note that you should always start off with a warm-up. This can include jogging or jumping jacks to get your muscles and joints ready for the exercise. Additionally, make sure you have the right form before attempting the exercise to avoid injury.
- Move the seat so that your entire upper arm is on the pad and will remain on the pad for the entire curl.
- Constantly Incorporate Full Range Of Flexion. By using a complete range of motion you will certainly ensure that that you build your complete muscle and that you preserve your flexibility.
- Vary Your Training Sets Randomly With Varied Weight And Repetition Combinations. Such as sets of 5 of 5 for a week or two, then 3 sets of 8-20 reps for a few weeks.
- Slow All Rep To Just Under 6 Seconds For Each Contraction And Just Under 6 Seconds For The Extension, To Improve Your Workout. In order to develop mass, you want to raise the amount of time under strain of your target muscle tissue. Slowing down your repetition will increase the time period under tension. Numerous research papers have demonstrated that just under 6 seconds of extension and contraction is the ideal time that provides maximal benefit for creating muscle gains. You need to add this process occasionally, but not each and every time you workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the EZ Bar Preacher Curl, it is important to focus on proper form to get the most out of your workout and avoid any potential injuries. However, there are some common mistakes that can be made during this exercise that can impede your progress and even lead to injury. Below is a list of the most common mistakes to avoid when performing the EZ Bar Preacher Curl.
- You Can’t Attempt To Lift More Weight Than You Can Do Properly. You’ll compromise your technique and can potentially end in an accident whenever you make an attempt to work with more than you should.
- Don’t Neglect Any Of Your Discomfort. Stiff and sore muscle tissue and an injury pain are not necessarily always the same. When you come to feel painfulness while you are working out you will want to stop, or you will simply just make the injury even worse.
- You Can’t Neglect Recovery Times. Over-training can easily actually help make you weakened rather than stronger.
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Variations and Complementary Exercises
The EZ Bar Preacher Curl is an excellent exercise for targeting the biceps. But if you’re looking to mix up your routine and work the same muscles, there are a variety of variations, complementary, and alternative exercises that you can use.
EZ Bar Spider Curl
The EZ Bar Spider Curl is a great alternative or complementary exercise to the EZ Bar Preacher Curl. This exercise targets the biceps in the same way as the Preacher Curl but with a different angle. It is performed by sitting on the floor with your back supported against a bench, and then curling the EZ bar up towards your chest. This exercise is great for developing strength and control in the biceps and is an excellent way to add variety to your bicep workouts.
EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is an excellent alternative or complementary exercise for the EZ Bar Preacher Curl. It is a great way to work the same muscle groups but with a different angle and range of motion. This exercise requires you to stand with the EZ bar in your hands and then curl it up towards your chest. By standing, you are forcing your body to use its own stabilizing muscles to keep your balance and posture which can help increase strength and muscle development. Additionally, it allows you to move through a longer range of motion which can help increase muscle activation.
Incline Alternating Dumbbell Hammer Curl
The Incline Alternating Dumbbell Hammer Curl is an excellent alternative or complementary exercise to the EZ Bar Preacher Curl. This exercise works the biceps and forearms while also providing a great workout for the shoulders, upper back, and core muscles. The incline position puts your arms in a mechanically advantageous position, allowing you to lift heavier weights than you could with the EZ Bar Preacher Curl. It also allows for a greater range of motion, helping to build more muscle mass. Furthermore, the hammer curl motion puts greater emphasis on your forearms and grip strength, which can be beneficial for athletes and weightlifters.
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Incline Dumbbell Biceps Curl
The incline dumbbell biceps curl is a great alternative or complementary exercise to the EZ Bar preacher curl. It focuses on the same muscle group as the EZ Bar preacher curl, the biceps, but also works on other muscles such as the shoulder and back muscles. To perform an incline dumbbell biceps curl, hold two dumbbells with your palms facing forward and lean against an incline bench. Then, while keeping your elbows tucked close to your sides, curl the dumbbells up towards your shoulders and then lower them back down to the starting position. This exercise provides an intense workout for the biceps as well as other muscle groups in the arms and back.
Lever Hammer Grip Preacher Curl (Machine)
The Lever Hammer Grip Preacher Curl (Machine) is a great alternative or complementary exercise to the EZ Bar Preacher Curl. It helps to isolate the biceps and can be used for both heavy and light loads. The machine is designed with an adjustable arm pad to provide comfortable support, as well as a lever arm that can be adjusted to different heights. The machine also has a wide grip handle and adjustable seat to suit any body size or strength level. The Lever Hammer Grip Preacher Curl can provide greater range of motion and help target the muscles more effectively than the EZ Bar Preacher Curl, making it an ideal choice for any bicep workout.
Lever Preacher Curl (Machine)
The Lever Preacher Curl (Machine) is an excellent alternative or complementary exercise to the EZ Bar Preacher Curl. This machine is designed to isolate the bicep muscles and provides a comfortable, adjustable seat with back support. The adjustable lever allows for different curl heights and weights, allowing the user to target different areas of the bicep. The seated position also helps to prevent the user from using their back muscles for assistance, further isolating the biceps. Additionally, the adjustable curl height allows for more variety in the exercise routine and can be used as a more intense alternative to the EZ Bar Preacher Curl.
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Opposing Complementary Exercises
To maximize your workout, try pairing the EZ Bar Preacher Curl with exercises that work the opposing muscle groups. This will help to build strength and balance in the arms and upper body. Here are a few exercises to complement the EZ Bar Preacher Curl:
Overhead Rope Tricep Extension
The Overhead Rope Tricep Extension is a great complementary exercise to the EZ Bar Preacher Curl. This exercise targets the triceps, which are the opposing muscle group to the biceps used in the EZ Bar Preacher Curl. The Overhead Rope Tricep Extension works by pushing the rope overhead and extending your arms to work the triceps. This exercise will help to strengthen and tone the triceps while also providing a balance to the biceps used in the EZ Bar Preacher Curl.
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great complementary exercise to the EZ Bar Preacher Curl as it works the opposing muscle group. This exercise is performed by holding the bar at an incline and pushing the bar away from the body while keeping the elbows close to the body. This exercise is great for targeting the triceps and increasing strength and size in this muscle group. The Smith Machine Incline Tricep Extension helps to create balance in the upper body by working the opposing muscle group of the biceps, which is targeted by the EZ Bar Preacher Curl.
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are a great complementary exercise for the EZ Bar Preacher Curl. This exercise targets the triceps, which are the opposing muscle group to the biceps that are used in the EZ Bar Preacher Curl. This exercise involves standing in front of a cable machine, with your feet shoulder-width apart and your back straight. You will then grab a cable attachment with both hands and extend your arms forward until they are straight. You will then bend your elbows and pull the cable attachment back towards your body, keeping your arms close to your sides. Finally, you will straighten your arms again, before repeating the motion. This exercise can help to strengthen the triceps and increase overall arm strength.
Get Your Guns Ready: Master the EZ Bar Preacher Curl!
Are you ready to take your arm workouts to the next level? The EZ Bar Preacher Curl is an effective exercise for building muscle in your biceps. With proper form and technique, this exercise targets the long head of the biceps and helps to increase strength and size. The preacher curl also helps to isolate the biceps, ensuring that they are doing the majority of the work and minimizing the involvement of other muscle groups. Be sure to start with a weight that challenges you but allows you to maintain control throughout the entire movement. With practice and patience, you can master the EZ Bar Preacher Curl and achieve your fitness goals!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
