Standing Preacher Curl

The standing preacher curl is a biceps isolation exercise performed with an EZ bar on a preacher bench while you stay on your feet. Resting your upper arms flat against the angled pad removes the hip drive and torso swing a standing barbell curl allows, so the biceps brachii lifts the load on its own. Staying upright rather than sitting frees the hips, which helps lifters whose seated setup pushes the shoulders forward and cuts the range short. The angled pad also places the elbow slightly ahead of the torso, putting the short head of the biceps under tension from the very first inch of the lift. Because the position leaves no room to cheat, the load stays modest: most lifters handle noticeably less weight here than on a standing curl, and sets of 8 to 12 controlled repetitions build more size than heavy singles. The angled grip of the EZ bar also spares the wrists compared with a straight bar.