Quick Overview
- The EZ bar’s curved shape helps to reduce stress on the wrists, making it a more comfortable option for some people.
- To perform a standing EZ bar curl, you’ll need an EZ bar and a weight bench.
- They are typically performed on a preacher curl machine, which helps to stabilize the upper arm and isolate the biceps movement.
Are you looking to build bigger, stronger biceps? If so, you’ve probably heard of standing EZ bar curls and preacher curls. These two exercises are popular choices for targeting the biceps, but which one is better? The answer, as with most things in fitness, depends on your individual goals and needs.
In this blog post, we’ll break down the differences between standing EZ bar curls and preacher curls, exploring their benefits, drawbacks, and variations. We’ll also discuss how to choose the right exercise for your fitness level and goals.
Understanding the Basics: Standing EZ Bar Curls
Standing EZ bar curls are a compound exercise that works both the biceps and brachialis muscles. The EZ bar’s curved shape helps to reduce stress on the wrists, making it a more comfortable option for some people. To perform a standing EZ bar curl, you’ll need an EZ bar and a weight bench.
Here’s how to do a standing EZ bar curl:
1. Stand with your feet shoulder-width apart, holding the EZ bar with an underhand grip, palms facing you.
2. Keep your elbows tucked in close to your sides, and let the bar hang down towards the floor.
3. Curl the bar up towards your shoulders, keeping your elbows stationary.
4. Pause at the top of the movement, squeezing your biceps.
5. Slowly lower the bar back to the starting position.
Preacher Curls: Isolating the Biceps
Preacher curls are an isolation exercise that focuses solely on the biceps muscles. They are typically performed on a preacher curl machine, which helps to stabilize the upper arm and isolate the biceps movement.
Here’s how to perform a preacher curl:
1. Sit on the preacher curl machine, resting your upper arm on the pad.
2. Grab the curl bar with an underhand grip, palms facing you.
3. Let the bar hang down towards the floor.
4. Curl the bar up towards your shoulders, keeping your elbows stationary.
5. Pause at the top of the movement, squeezing your biceps.
6. Slowly lower the bar back to the starting position.
The Pros and Cons of Standing EZ Bar Curls
Pros:
- Compound exercise: Works multiple muscle groups, including the biceps, brachialis, and forearms.
- More functional: Can be used to build strength and power for everyday activities.
- Easier to learn: Can be performed with a variety of grips and variations.
Cons:
- Higher risk of injury: Requires more stability and control than preacher curls.
- Less isolation: May not target the biceps as effectively as preacher curls.
- Limited range of motion: The bar’s weight can limit the range of motion, especially for beginners.
The Pros and Cons of Preacher Curls
Pros:
- Isolation exercise: Focuses solely on the biceps muscles.
- Reduced risk of injury: Allows for a more controlled movement.
- Increased range of motion: Allows for a full range of motion of the biceps.
Cons:
- Less functional: May not be as useful for everyday activities.
- Requires a dedicated machine: Not as accessible as standing EZ bar curls.
- Can be uncomfortable: The pad can sometimes be uncomfortable on the elbow joint.
Choosing the Right Exercise for You
The best exercise for you will depend on your individual goals and needs. If you’re a beginner, standing EZ bar curls are a good place to start. They are easier to learn and can help you build a solid foundation of strength.
If you’re looking to isolate your biceps and build more mass, preacher curls are a good option. They allow for a full range of motion and can help you target the biceps more effectively.
Variations to Challenge Your Biceps
Both standing EZ bar curls and preacher curls can be modified to make them more challenging. Here are a few variations to try:
Standing EZ Bar Curls:
- Close-grip: This variation targets the inner biceps more effectively.
- Wide-grip: This variation targets the outer biceps more effectively.
- Hammer curls: This variation targets the brachialis muscle, which helps to give your biceps a more rounded look.
Preacher Curls:
- Reverse-grip: This variation targets the brachialis muscle.
- Concentration curls: This variation focuses on the peak of the biceps.
- Cable preacher curls: This variation allows for a greater range of motion and can help to build more strength.
Building a Strong Biceps Routine
When incorporating these exercises into your routine, remember to prioritize proper form over weight. Focus on controlling the movement throughout the entire range of motion and maintaining a steady tempo.
Start with a weight that allows you to complete 8-12 repetitions with good form. As your strength increases, gradually increase the weight or add more sets or repetitions.
The Way Forward: Beyond the Curls
While standing EZ bar curls and preacher curls are great exercises for building bicep strength, a well-rounded routine should also include other exercises that target the entire upper body. Incorporate exercises like pull-ups, rows, and overhead presses to promote balanced muscle development and prevent imbalances.
Questions We Hear a Lot
Q: Are standing EZ bar curls better for building mass than preacher curls?
A: Both exercises can help build mass, but preacher curls may be slightly more effective for targeting the biceps specifically. However, standing EZ bar curls are a compound exercise that works multiple muscle groups, which can contribute to overall muscle growth.
Q: Can I use a barbell instead of an EZ bar for standing curls?
A: Yes, but using a barbell can put more stress on your wrists. If you have wrist pain, the EZ bar is a better option.
Q: Are preacher curls suitable for beginners?
A: Preacher curls are generally considered more advanced than standing EZ bar curls. Beginners may find them challenging to perform with proper form.
Q: Which exercise is better for improving grip strength?
A: Standing EZ bar curls can help improve grip strength, as you are holding the bar for a longer duration than with preacher curls.
Q: How often should I do standing EZ bar curls and preacher curls?
A: Aim to work your biceps 2-3 times per week, allowing for adequate rest and recovery between workouts.
