A preacher curl with an overhand grip on an EZ bar. The pad removes any swing, so the brachialis and brachioradialis carry the load strictly.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit at a preacher bench with the backs of your upper arms on the pad, holding an EZ bar with a shoulder-width overhand grip and arms extended.
Keep the upper arms flat on the pad.
Curl the bar up with the knuckles leading.
Squeeze at the top.
Lower slowly until the arms are nearly straight.
Breathing: Exhale as you curl, inhale as you lower.
Wrists flat
Arms glued to the pad
Control the stretch
Letting the wrists drop
Bouncing out of the bottom
Using the same load as a normal preacher curl
Go light and stop short of hard lockout; the overhand stretch loads the elbow.