SCOTT BENCH EZ BAR BICEPS CURL

The Scott bench EZ bar biceps curl, commonly known as the preacher curl, is a strict isolation exercise for the biceps performed with the upper arms braced against an angled pad. Locking the upper arms in place removes momentum and shoulder involvement, forcing the biceps brachii and brachialis to do nearly all of the work. The EZ bar's angled grip reduces wrist strain compared to a straight bar, making this a popular variation for lifters seeking maximum biceps isolation with a joint-friendly grip. Because the pad prevents cheating, this is one of the most effective exercises for identifying and correcting strength imbalances between arms.

Muscles Targeted

• Primary: Biceps brachii (particularly the lower, distal portion)
• Secondary: Brachialis, brachioradialis
• Tertiary: Forearm flexors (grip)

Starting Position

Sit at the Scott (preacher) bench with your chest and upper arms pressed against the angled pad, armpits resting at the top edge. Grasp the EZ bar with a shoulder-width underhand grip on the angled handles, and let your arms extend fully so the bar hangs just short of full elbow lockout.

Execution Steps

1. Set your upper arms flush against the pad before beginning the rep, keeping them fixed there throughout
2. Curl the bar upward by flexing your elbows, keeping your upper arms glued to the pad
3. Continue the curl until your forearms are near vertical and the biceps are fully contracted
4. Squeeze the biceps briefly at the top of the movement
5. Lower the bar slowly back to a near-full extension, resisting the weight rather than letting it drop
6. Stop just short of full elbow lockout at the bottom to keep tension on the biceps before starting the next rep

Form Cues

• Keep your upper arms pinned to the pad throughout the entire set
• Avoid locking the elbows out completely at the bottom to protect the joint and keep tension on the muscle
• Control the eccentric - a slow lowering phase builds more muscle than a fast one
• Keep your grip relaxed enough that your forearms aren't doing extra work
• Exhale as you curl up, inhale as you lower

Common Mistakes

• Lifting the upper arms off the pad: Raising the elbows turns the exercise into a standing curl and reduces biceps isolation. Keep the arms pressed down throughout.
• Using too much weight: Excess load causes partial reps and elbow strain since the pad prevents compensating with the back or shoulders. Choose a weight you can control through a full range.
• Fully locking the elbows at the bottom: Locking out under load stresses the elbow joint. Stop just short of full extension.
• Bouncing out of the bottom position: Using the stretch as a springboard reduces time under tension and risks the biceps tendon. Pause briefly before curling back up.
• Rushing the eccentric: Dropping the weight quickly wastes half the exercise's benefit. Lower for a full 2-3 count.

Variations

• Preacher curl with dumbbells: Allows independent work on each arm to address imbalances
• Straight-bar preacher curl: Increases supination demand and shifts emphasis slightly
• Single-arm preacher curl: Maximizes focus and mind-muscle connection on one side at a time
• Machine preacher curl: Provides a guided cam path with easier weight adjustment
• Standing EZ bar curl: Removes the pad for a more compound, momentum-assisted variation

Tips for Progression

• Add weight in small 2.5-5 pound increments once you can complete all sets with full control
• Increase reps toward 12-15 before adding load
• Add a 2-3 second pause at the top of each rep to increase time under tension
• Slow the eccentric phase to 3-4 seconds to intensify the stimulus without adding weight

Training Notes

Perform the Scott bench EZ bar biceps curl 1-2 times per week as part of an arm or pull-focused session, typically after compound pulling movements like rows or pull-ups. Use 3-4 sets of 8-12 reps with 60-90 seconds of rest between sets. Because the pad eliminates cheating, this exercise works well both as a primary biceps builder and as a finishing isolation movement.