Ez Bar Preacher Arms Stretch

How to do the Ez Bar Preacher Arms Stretch

1. 1Set up at a preacher bench with a lightly loaded EZ barbell within easy reach.
2. 2Sit or stand so the backs of your upper arms rest flat against the angled preacher pad, armpits near the top of the pad.
3. 3Grip the EZ bar with both hands on the angled sections, palms facing up, hands roughly shoulder-width apart.
4. 4Brace your shoulders and keep your upper arms pinned to the pad throughout the movement.
5. 5Slowly let your elbows extend, allowing the bar to lower until you feel a mild stretch along the front of your upper arms.
6. 6Stop at the first point of gentle tension—never force the elbows into a locked, painful end range.
7. 7Hold the stretched position and breathe slowly, letting the muscles relax into the range over 15–30 seconds.
8. 8Curl the bar back up under control to a comfortable position, then set it down safely to finish.

Form tips

• Keep the load light—this is a stretch, not a strength lift, so the weight only needs to gently guide the arms into range.
• Move into the stretch slowly and hold it; avoid bouncing or pulsing at the bottom, which can strain the elbow and biceps tendon.
• Keep your upper arms glued to the preacher pad so the stretch stays on the front of the upper arm rather than the shoulder.
• Breathe out as you ease deeper, and back off the moment you feel sharp pain rather than a comfortable pull.

Common mistakes

• Using too heavy an EZ bar, which turns a gentle stretch into an overload that can strain the biceps tendon at the elbow.
• Bouncing at the bottom of the range instead of holding still, which irritates the joint and muscle rather than lengthening them.
• Letting the upper arms lift off the pad, which shifts the stretch to the shoulder and reduces the effect on the upper arm.
• Forcing the elbows into a fully locked, painful end range, risking overstretching rather than improving mobility.

Frequently asked questions