Cable Ez Bar Preacher Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable EZ Bar Preacher Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms for stability and control. Performed using a cable machine and an EZ bar attachment on a preacher bench, this movement provides constant tension throughout the entire range of motion, unlike free-weight versions where resistance decreases at the top. The angled bench supports the upper arms, preventing momentum and helping to isolate the biceps more effectively. This setup allows for smooth, controlled curls that emphasize muscle contraction, making it an excellent choice for building bicep size, definition, and overall strength while reducing stress on the wrists due to the ergonomic EZ bar grip.
How to Perform
Set the cable machine to the lowest or mid-low pulley, attach an EZ bar or straight curl bar handle, and place the preacher bench so the pad supports your upper arms comfortably.
Adjust the seat height so your armpits rest just above the top of the pad and your upper arms lie flat and snug on the angled pad — this prevents shoulder movement.
Sit with feet flat, chest up, and core lightly braced; reach forward and grab the EZ bar with a shoulder-width or slightly narrower underhand grip (palms facing up, wrists neutral).
Let your arms extend fully so the elbows are slightly bent at the bottom (do not lock), feeling initial tension in the biceps and forearms.
Inhale briefly, then curl the bar upward by driving the forearms toward the shoulders, focusing on squeezing the biceps; keep the elbows fixed against the pad so only the forearm moves.
Pause for a short 0.5–1 second at the top when you feel a full biceps peak contraction — avoid hyperflexing the elbow or shrugging the shoulders.
Exhale and slowly lower the bar under control, resisting the cable so tension remains on the biceps; lower until the elbows approach full extension but maintain a slight bend to protect the joint.
Maintain a smooth, controlled tempo (example: 1–2 seconds concentric, 1–3 seconds eccentric) and avoid fast, jerky movements or using body momentum.
Keep the wrists straight and firm throughout; allow the forearms to assist with stabilization but avoid letting them do the primary work.
Watch for common faults: do not lift the chest off the pad, do not let elbows drift forward or widen, and do not use excessive weight that forces swinging or shoulder involvement.
Choose a rep range and load that lets you complete all reps with good form while still reaching near-fatigue by the final reps; stop a set if form breaks down.
After finishing, return the bar carefully, sit up, shake out the arms, and reset posture before the next set to keep consistent form and protect the elbows and wrists.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your upper arms flat on the preacher pad at all times to fully isolate the biceps.
Use a slow and controlled tempo to maintain constant cable tension throughout the entire range of motion.
Avoid leaning forward or lifting your chest off the pad to prevent momentum and shoulder involvement.
Maintain a neutral wrist position to reduce strain and allow a stronger biceps contraction.
Use a comfortable underhand grip width on the EZ bar to minimize wrist discomfort.
Focus on squeezing your biceps at the top of the movement for a strong peak contraction.
Do not fully lock out your elbows at the bottom — keep a slight bend to protect the joints.
Keep your breathing steady: exhale as you curl up and inhale as you lower the bar.
Choose moderate weight to prioritize form and muscle tension over heavy lifting.
Visualize your biceps working during each rep to enhance mind-muscle connection and activation.
How Not to Perform
Setup: Sit on a bench in front of a low cable pulley with a straight or EZ bar attachment. Adjust the seat height so that your upper arms can rest comfortably against your thighs or the bench without stretching.
Grip the Bar: Hold the bar with an underhand (supinated) grip, hands about shoulder-width apart. Keep your wrists neutral and firm.
Starting Position: Sit upright with your back straight and feet flat on the floor. Let your arms hang fully extended toward the floor, elbows close to your torso. This is your starting position.
Curl the Bar: Exhale and slowly curl the bar upward toward your shoulders by bending at the elbows. Keep your upper arms stationary and avoid swinging your torso. Focus on contracting your biceps throughout the movement.
Peak Contraction: Pause briefly when the bar reaches shoulder level, squeezing the biceps to maximize contraction.
Lower the Bar: Inhale and slowly lower the bar back to the starting position, fully extending your arms while maintaining control. Avoid letting the weight drop quickly.
Repeat: Perform the desired number of repetitions, maintaining smooth, controlled movements to ensure continuous tension on the biceps.
Tips: Keep your elbows tucked in, shoulders relaxed, and avoid using momentum. Engage the forearms naturally to stabilize the bar without letting them take over the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
