EZ Barbell Close Grip Preacher Curl

Description

How to Do EZ Barbell Close Grip Preacher Curl

1. 1
   Setup

   Adjust the preacher bench height so your triceps are fully supported and your armpits are at the top edge of the pad when seated.

2. 2
   Setup

   Sit on the preacher bench and grasp an EZ barbell with an underhand close grip, placing your hands inside shoulder-width, palms facing up.

3. 3
   Setup

   Position your upper arms flat against the pad, ensuring your elbows are slightly bent at the bottom to maintain constant tension on the muscle.

4. 4

   Exhale and slowly curl the EZ barbell upwards, contracting your brachialis and biceps, until your forearms are perpendicular to the floor.

5. 5

   Hold the peak contraction briefly, focusing on the squeeze, then inhale and slowly lower the barbell back to the starting position with control.

6. 6

   Ensure your upper arms remain pressed against the preacher bench pad throughout the entire movement, fully extending your arms without locking your elbows.

Tips

• Maintain constant tension by avoiding full elbow extension at the bottom of the movement; this keeps the brachialis engaged and prevents hyperextension.
• Focus on the squeeze at the top of the curl, actively contracting your brachialis and biceps as if pulling your forearms deeper into your upper arms.
• Control the negative portion of the lift by slowly lowering the weight, resisting gravity to maximize time under tension and promote muscle growth.
• Keep your wrists in a neutral position throughout the exercise; avoid flexing or extending them to prevent strain and maintain focus on the target muscles.

Common Mistakes

• ×Lifting with momentum instead of pure muscle force: Ensure you are not swinging the weight or arching your back; reduce the weight to perform a strict, controlled curl.
• ×Lifting your elbows off the pad: Avoid using a weight that causes your upper arms to lift off the preacher bench; lighten the load to maintain strict isolation and form.
• ×Incomplete range of motion: Make sure to achieve a full, controlled extension at the bottom (without locking out) and a complete contraction at the top where your forearms are perpendicular to the floor.