Preacher curl with EZ bar and reverse grip

Exercise overview

Primary muscle group: Arms

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Description: Load the EZ curl bar with the desired weight and place it on the preacher bench. Sit down on the preacher bench and rest the backs of your upper arms on the padded surface. Grasp the EZ curl bar with a shoulder-width, overhand grip (palms facing down). Keeping your elbows close to your body and arms flat on the padded surface, exhale and curl the bar toward your shoulders. Hold the bar at the top for a count of two and squeeze your biceps. Inhale as you slowly lower the bar back down until your elbows are almost fully extended. Repeat the motion for the prescribed number of repetitions.

Exercise ID: 00288

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Preacher curl with EZ bar and reverse grip

Exercise tips and tricks

Correct Positioning: Ensure your upper arms are firmly placed against the preacher bench. This helps to isolate your biceps effectively and prevents other muscle groups from taking over the exercise.
Controlled Movement: Perform the curl with slow and controlled movements. Avoid using momentum, as this can lessen the effectiveness of the exercise and increase the risk of injury.
Grip Width: Experiment with different grip widths on the EZ bar to see which feels most comfortable and targets your biceps most effectively. Typically, a shoulder-width grip works best.
Wrist Alignment: Keep your wrists straight and in line with your forearms throughout the movement to avoid strain and maximize the engagement of your biceps.
Breathing Technique: Inhale deeply before you start the curl, and exhale as you lift the weight. This helps you maintain a steady rhythm and ensures adequate oxygen supply to your muscles.
Full Range of Motion: Extend your arms fully at the bottom of the movement and bring the bar up to a full contraction at the top. This ensures that your muscles are engaged throughout the entire range of motion.
Avoid Overloading: Choose a weight that allows you to perform the exercise with good form. Overloading can lead to improper technique and put unnecessary stress on your joints.
Spotter for Safety: Especially if you're using heavier weights, having a spotter can be a good idea to help ensure your safety and proper form during the exercise.
Focus on the Eccentric Phase: Don’t just let the bar drop quickly once you’ve reached the peak. Slowly lower it back to the starting position to maximize muscle engagement during the eccentric phase of the movement.
Warm Up Thoroughly: Don’t skip a proper warm-up. Warming up your biceps and forearms with lighter weights or dynamic stretches can help prevent injury and improve performance during the exercise.

Exercise overview

Exercise tips and tricks

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