If you’re looking to tone your biceps, the ez bar standing preacher curl is a great exercise to add to your workout routine, but it can be tough to execute correctly. It’s common to struggle with maintaining proper form or reaching the full range of motion, which can limit growth and result in potential injury. Don’t worry though, as many beginners and experts alike have faced these same issues. In this post, we’ll cover some tips and tricks to perfecting your ez bar standing preacher curl, so you can see the results you’re after without risking your health.
EZ Bar Standing 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 Standing Preacher Curl Instructions
- Place the EZ bar on the preacher bench seat. Standing next to the angled pad of the preacher bench, lean against the cushion.
- Grasp the EZ bar shoulder-width underhand grip, palms turned inward.
- Now, curl the bar until you make a right angle with your elbows.
- Then, lower the EZ bar until you fully extend your arms.
- Repeat your EZ bar curls until you have completed your desired number of reps.
Video Tutorial
EZ Bar Standing 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 Standing Preacher Curl
The EZ Bar Standing Preacher Curl is a great exercise to add to any strength training or fitness routine as it helps to target the biceps brachii muscle. This exercise works to strengthen and build the biceps, which can help to improve overall arm strength, performance, and aesthetics. The preacher curl also helps to reduce the risk of developing an elbow injury, as it works to prevent overloading of the joint due to the support provided by the preacher bench. Additionally, this exercise can be performed with different grips in order to target different parts of the biceps. Therefore, the EZ Bar Standing Preacher Curl is an effective way to isolate and strengthen the biceps brachii muscle.
Tips for Performing EZ Bar Standing Preacher Curl
If you’re looking to get fit and toned arms, the EZ Bar Standing Preacher Curl is a great exercise to include in your routine. This move targets your biceps and will help you build strength and definition in your arms. To get the most out of this exercise, follow these tips:
- Squat down or raise the preacher pad so that your entire upper arm is on the pad. Keep your tricep in contact with the pad throughout the movement.
- Push Your Lifting To Near Failure For You To Increase The Breakdown Of Your Muscular Tissues. Be sure you have put in place proper safety precautions if you’re pushing yourself to within failure.
- Plan Your Workout Before You Get To The Gym. You should arrange your exercise routine before you go if you have an objective. When your objective is only to burn calories, you should continue to have a plan when you get to the gym.
- Make certain you have warmed up your muscles when you are preparing to lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to take the right steps when performing the EZ Bar Standing Preacher Curl exercise to ensure you get the most out of your workout. However, it’s just as important to avoid common mistakes that can prevent you from achieving your fitness goals. To ensure you don’t make any mistakes while doing the exercise, check out the list of mistakes to avoid below.
- You’ll Do Better To Not Perform The Exact Same Exercises Each Occasion. Any time anyone execute exactly the same exercise every exercise session ones muscle tissue is likely to be conditioned to undertake that singular exercise nicely, and you will peak a lot quicker.
- Don’t Relax Your Stomach. Keeping your abs tight to protect your back by maintaining your internal pressure.
- You’ll Do Better To Not Disregard Any Of Your Pains. Stiff and sore muscle tissue and an injury pain are certainly not always the same. Once you experience serious pain if you are working out you will want to stop, or you could simply just mhelp make the injury more serious.
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Variations and Complementary Exercises
For those looking to add some variety and target the same muscles as the EZ Bar Standing Preacher Curl, there are a variety of exercises that can be done. Below is a list of variations, complementary, and alternative exercises that will target the same muscle groups as the EZ Bar Standing Preacher Curl.
Incline Alternating Dumbbell Hammer Curl
The Incline Alternating Dumbbell Hammer Curl is a great alternative or complementary exercise to the EZ Bar Standing Preacher Curl. It focuses on the same muscles used in the preacher curl while also engaging the stabilizer muscles of the shoulder and core. This exercise places your arms in a neutral position, which reduces the risk of shoulder impingement. The incline angle forces your arms to move in an arc-like pattern, similar to a hammer curl, which is great for adding mass to the biceps. Additionally, the alternating arm movements help to create balance between the left and right arms.
Incline Dumbbell Biceps Curl
The incline dumbbell biceps curl is a great complementary or alternative exercise to the EZ Bar Standing Preacher Curl. It works the biceps in a slightly different way, as the incline position of the exercise puts more emphasis on the upper portion of the biceps. To perform the exercise, sit on an incline bench and hold a pair of dumbbells with palms facing forward. Keeping your elbows tucked into your sides, curl the weights up towards your shoulders and lower back down to starting position. As with the EZ Bar Standing Preacher Curl, make sure you keep your core engaged and back straight throughout the exercise.
Lever Hammer Grip Preacher Curl (Machine)
The Lever Hammer Grip Preacher Curl (Machine) is a great complementary or alternative exercise to the EZ Bar Standing Preacher Curl. This machine allows you to comfortably and securely grip the bar while performing a seated curl. It also provides stability and control that cannot be achieved with a standing curl. The Lever Hammer Grip Preacher Curl is an excellent exercise to increase bicep mass and strength, while providing a safe and effective way to target this muscle group.
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Lever Preacher Curl (Machine)
The Lever Preacher Curl Machine is a great complement to the EZ Bar Standing Preacher Curl exercise. This machine allows you to perform the same exercise in a more stable and controlled manner by providing support for the arms, shoulders, and back. It also allows you to target different muscles in the bicep and forearm area, such as the brachialis, long head of the bicep, and brachioradialis. It is an ideal alternative for those who may not have the balance and stability to perform the standing preacher curl exercise properly. Additionally, it allows you to increase the intensity of your workout by allowing you to add extra weight.
Lying Dumbbell Supine Curl
The lying dumbbell supine curl is a great complementary exercise to the EZ bar standing preacher curl. It helps to target the same muscles that are used during the preacher curl, but with a different angle and range of motion. This exercise also allows for a greater range of motion in the elbow and allows for a more intense contraction of the biceps. Furthermore, it can be used as an alternative exercise for those who are unable to perform the standing preacher curl due to limited range of motion or physical restrictions.
One Arm Bicep Cable Curls
One Arm Bicep Cable Curls are an excellent complement or alternative to the EZ Bar Standing Preacher Curl. This exercise targets the bicep muscles in the same way as the EZ Bar Standing Preacher Curl, but it allows for more range of motion and stabilization. The cable allows you to target and isolate each arm, which is beneficial for developing balanced strength and symmetry. Additionally, the cable provides resistance throughout the entire range of motion, making it a great exercise for building strength and muscle.
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Opposing Complementary Exercises
To complement the exercise EZ Bar Standing Preacher Curl, it is important to incorporate exercises that work the opposing muscle groups. This helps to ensure that all of the major muscle groups are receiving an adequate amount of attention and helps to promote a balanced physique. Here are some exercises that can be used to do just that:
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great way to target the triceps, which are the opposing muscle group of the biceps. It is a simple exercise to perform, involving lying down on a bench that is angled at an incline, and pushing the bar up with your arms in a straight line. This exercise works to strengthen the triceps and also helps to promote stability and balance. When done in combination with EZ Bar Standing Preacher Curl, this exercise provides an effective workout for both the biceps and triceps, allowing for improved overall strength and muscle development.
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are a great complement to the EZ Bar Standing Preacher Curl exercise. By working the opposing muscle group, the triceps, this exercise helps to balance out the biceps and shoulders. This exercise utilizes a cable machine and requires the user to hold the cable handle in one hand, with their elbow tucked in close to their side. Keeping the elbow tucked in close, the user will then extend their arm forward and straighten it out, before returning to the starting position. This exercise helps to strengthen and tone the triceps, while also working the shoulder muscles in the process.
Barbell Lying Close Grip Triceps Extension
The Barbell Lying Close Grip Triceps Extension is the perfect complement to the EZ Bar Standing Preacher Curl, as it works the opposing muscle group. This exercise targets the triceps, the muscles on the back of the arm that are responsible for extending the arm. It’s performed by lying flat on a bench and gripping a barbell with a close grip. To perform the exercise, slowly lift the bar off the rack and lower it behind your head until your arms are fully extended, then press the weight back up to its starting position. This exercise helps to build and strengthen the triceps, making it a great compliment to the EZ Bar Standing Preacher Curl.
Master the EZ Bar Standing Preacher Curl
Once you’ve got the hang of the EZ Bar, it’s time to challenge yourself with the Standing Preacher Curl. This exercise targets your biceps in a unique way that will leave them feeling pumped. To master the Standing Preacher Curl, start with a lighter weight and focus on your form. It’s important to keep your elbows and upper arms locked into the preacher bench while curling the bar up towards your chin. Remember to exhale on the way up and inhale on the way down. With practice, you’ll be able to increase the weight and see noticeable results in your biceps.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
