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ez bar isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
EZ-Bar or Machine Preacher Curl
Primary Muscles: biceps
Secondary Stabilisers: brachialis, forearms
DEFAULT REP RANGE
10-14 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Rest the entire back of your upper arms flat against the preacher pad with armpits snug at the top edge.
- Lower the weight slowly until your arms are 95 percent extended without bouncing at the bottom.
- Curl smoothly back up while keeping your triceps glued to the pad.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Standing Cable Bar Bicep Curl
cable • beginner • Rest 60s
Same movement pattern Easier setup
Seated Dumbbell Concentration Curl
dumbbell • beginner • Rest 60s
Same movement pattern Joint-friendly option
Standing EZ-Bar Bicep Curl
ez bar • beginner • Rest 75s