Preacher Curl vs EZ Bar Curl: Which is Better for Bicep Growth

When it comes to building bigger, stronger biceps, curls are the go-to exercise for most people. But with so many variations to choose from, it’s common to wonder which is the most effective. Two of the most popular and effective bicep exercises are the Preacher Curl and the EZ Bar Curl. While they may seem similar, these exercises have distinct differences that can impact your training and results.

In this blog post, we’ll break down the differences, benefits, and techniques of both the preacher curl and the EZ bar curl, helping you decide which one is best for your goals. We’ll also provide a detailed comparison table and answer some frequently asked questions (FAQs) to give you a complete understanding of how each exercise affects your biceps and overall arm training.

The Basics: Preacher Curl vs EZ Bar Curl

What is a Preacher Curl?

The Preacher Curl is an isolation exercise that uses a preacher bench, which has an angled pad to support your arms. The bench locks your arms in place, forcing the biceps to work in isolation. This makes the preacher curl great for those looking to target their biceps without involving the shoulders or back. The exercise can be done using various types of equipment such as an EZ curl bar, dumbbells, or a straight bar.

What is an EZ Bar Curl?

The EZ Bar Curl is a classic bicep exercise that uses an EZ bar, a barbell with a curved or angled grip that reduces strain on the wrists. The EZ bar allows for a more natural hand position compared to a straight barbell, making it a more comfortable option for many lifters. The EZ bar curl can be done either seated or standing, and it allows for more movement of the arms compared to the preacher curl, which is a more fixed-motion exercise.

Muscles Worked: Preacher Curl vs EZ Bar Curl

Both exercises primarily target the biceps brachii, but there are some differences in how they hit different parts of the biceps and supporting muscles.

Preacher Curl:

• Biceps brachii (short head): The preacher curl focuses more on the short head of the biceps due to the forward positioning of the arms on the preacher bench.
• Brachialis: This muscle, located underneath the biceps, is also highly engaged in preacher curls. It helps give your arms that fuller, thicker look.
• Forearms: The forearm muscles, particularly the brachioradialis, are also activated but to a lesser degree compared to the EZ bar curl.

EZ Bar Curl:

• Biceps brachii (both heads): The EZ bar curl works both the short and long heads of the biceps evenly. It’s great for building overall bicep size and strength.
• Brachialis: The brachialis is also engaged but slightly less so than in the preacher curl.
• Forearms: The forearms, particularly the brachioradialis, are more involved in stabilizing the weight during the EZ bar curl due to the increased range of motion.

Benefits of Preacher Curl

1. Greater Bicep Isolation

The preacher curl forces your arms into a fixed position, which prevents momentum or swinging. This isolates the biceps better than most other curl variations, making the preacher curl ideal for targeting the biceps specifically.

2. Improves Mind-Muscle Connection

Since you can’t use your shoulders, back, or other muscles to assist, the preacher curl allows you to focus solely on contracting the biceps. This can improve your mind-muscle connection, which is important for maximizing muscle engagement and growth.

3. Reduces the Risk of Cheating

Because your upper arms are locked in place on the preacher bench, you can’t swing or use your back to lift the weight. This makes preacher curls a great exercise for those who struggle with form on standing curls, ensuring you perform the movement correctly and safely.

4. Targets the Lower Portion of the Biceps

The preacher curl emphasizes the lower part of the biceps, which often doesn’t get as much attention during regular standing curls. Over time, this can lead to more balanced bicep development.

Benefits of EZ Bar Curl

1. Wrist-Friendly

One of the biggest advantages of the EZ bar curl is the bar’s unique design. The angled grip of the EZ bar is easier on the wrists compared to a straight barbell, reducing strain and allowing you to lift more comfortably.

2. Full Range of Motion

Unlike preacher curls, which lock your arms in place, the EZ bar curl allows for more freedom of movement. This engages more muscle fibers in both the short and long heads of the biceps, making it a great exercise for overall arm development.

3. More Versatility

The EZ bar curl can be performed in a variety of ways (standing, seated, or even as a part of supersets). This makes it a versatile addition to your arm workouts, allowing for different training styles such as strength, hypertrophy, or endurance.

4. Allows for Heavier Lifting

Since the EZ bar curl is done in a standing or seated position without a bench restricting your movement, you can generally lift heavier weights. This makes it a great choice for those looking to increase their strength and bicep mass over time.

Key Differences Between Preacher Curl and EZ Bar Curl

Let’s break down the primary differences between the preacher curl and the EZ bar curl in terms of form, muscle activation, difficulty level, and more.

Comparison Table: Preacher Curl vs EZ Bar Curl

Which Exercise Should You Choose?

Both the preacher curl and the EZ bar curl are effective exercises for building bicep strength and size. The right choice depends on your specific fitness goals, personal preferences, and any limitations you might have.

Choose Preacher Curls If:

• Goal: You want to isolate the biceps as much as possible to improve muscle activation and bicep aesthetics.
• Form: You struggle with maintaining good form in other curling exercises.
• Bicep Shape: You’re looking to improve the lower part of your biceps and work on building a more defined “bicep peak.”

Choose EZ Bar Curls If:

• Goal: You’re aiming to build overall bicep strength and size, while also working the forearms.
• Comfort: You experience wrist discomfort when doing curls with a straight bar.
• Versatility: You want an exercise that offers a full range of motion and can be incorporated into various workout styles.

For most people, a combination of both exercises will yield the best results. You can incorporate both preacher curls and EZ bar curls into your workout routine to target the biceps from different angles, allowing for more balanced growth.

Sample Workout Routine: Preacher Curl and EZ Bar Curl Combo

Here’s a simple workout that incorporates both exercises, allowing you to hit all areas of the biceps.

Bicep Workout:

1. EZ Bar Curl:
   • 4 sets of 8-10 reps
   • Focus on a full range of motion and controlled movement.
2. Preacher Curl:
   • 3 sets of 10-12 reps
   • Use a lighter weight to focus on strict form and bicep isolation.
3. Hammer Curls (Dumbbells):
   • 3 sets of 12-15 reps
   • Great for hitting the brachialis and forearms.
4. Concentration Curl (Optional):
   • 2 sets of 10-12 reps
   • Single-arm curls to isolate each bicep individually.

Frequently Asked Questions (FAQs)

1. Is the preacher curl harder than the EZ bar curl?

The preacher curl can be more challenging due to its strict form and limited ability to use momentum. It isolates the biceps more effectively but usually requires lifting lighter weights compared to the EZ bar curl.

2. Can I do preacher curls with an EZ bar?

Yes, you can perform preacher curls with an EZ bar, which helps reduce wrist strain. This is a common variation and allows you to combine the benefits of both exercises.

3. Which curl is better for beginners?

Both exercises are beginner-friendly, but the preacher curl might be better for those who struggle with form, as the preacher bench helps maintain a fixed arm position. The EZ bar curl, however, is easier on the wrists, which can be advantageous for beginners.

4. Can preacher curls build mass?

Yes, preacher curls can build muscle mass, but since the exercise focuses on isolation, it’s typically performed with lighter weights. Incorporating preacher curls into a routine with heavier compound movements (like barbell curls) will help maximize muscle growth.

5. How often should I do these exercises?

For optimal bicep development, perform these exercises 1-2 times per week, allowing at least 48 hours of recovery between sessions. You can combine both exercises within the same workout or alternate them on different days.

6. What’s better for forearms: preacher curl or EZ bar curl?

The EZ bar curl involves more forearm activation, making it better for those who also want to strengthen their forearms. The preacher curl focuses primarily on the biceps and offers less engagement of the forearm muscles.

Conclusion

When it comes to building bigger and stronger biceps, both the preacher curl and the EZ bar curl have their place in a well-rounded workout routine. The preacher curl is excellent for isolating the biceps and improving mind-muscle connection, while the EZ bar curl provides a more comfortable grip and allows for heavier lifting.

Incorporating both exercises into your workout will help you target the biceps from different angles, leading to more balanced muscle development. Whether you prioritize form, strength, or muscle isolation, these two exercises can complement each other perfectly in your quest for bigger, stronger arms.