Biceps · Beginner

EZ-Bar Preacher Curl

Biceps

Equipment: EZ Bar, Preacher Bench

How to do it

• Set the seat so your armpits rest snug on top of the pad
• Lay the backs of your upper arms flat on the pad
• Grip the EZ bar on the inner bends, palms up
• Curl until your forearms are near vertical
• Lower slowly until your arms are almost straight

Common mistake

✕ SKIPPING THE BOTTOM HALF → ✓ LOWER TO NEARLY STRAIGHT ARMS

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: pmc.ncbi.nlm.nih.gov, nasm.org, uwo.ca.