EZ Barbell Close Grip Preacher Curl

Maximize brachialis isolation and bicep peak development with the EZ Barbell Close Grip Preacher Curl.

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of EZ Barbell Close Grip Preacher Curl

Isolation

Barbell Preacher Curl

Upper Arms · Brachialis · Barbell

Intermediate

Isolation

EZ Barbell Seated Curls

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

EZ Barbell Curl

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

EZ Bar Seated Close Grip Concentration Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Description

A bicep exercise that involves curling a loaded EZ bar while your arms are braced against a preacher bench, focusing on the biceps and forearm muscles.

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How to do EZ Barbell Close Grip Preacher Curl

01
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.
02
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.
03
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.
04
Exhale and slowly curl the EZ barbell upwards, contracting your brachialis and biceps, until your forearms are perpendicular to the floor.
05
Hold the peak contraction briefly, focusing on the squeeze, then inhale and slowly lower the barbell back to the starting position with control.
06
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.

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Questions

What muscles does EZ Barbell Close Grip Preacher Curl work?

EZ Barbell Close Grip Preacher Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.

Is EZ Barbell Close Grip Preacher Curl good for beginners?

EZ Barbell Close Grip Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for EZ Barbell Close Grip Preacher Curl?

You need EZ Barbell to perform EZ Barbell Close Grip Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for EZ Barbell Close Grip Preacher Curl?

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.

What are common mistakes when doing EZ Barbell Close Grip Preacher Curl?

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.