EZ Barbell Close Grip Preacher Curl

EZ Barbell Close Grip Preacher Curl Exercise Description

The EZ Barbell Close Grip Preacher Curl is a strict elbow-flexion exercise performed on a preacher bench to target the upper-arm flexors. The fixed upper-arm position minimizes body momentum, helping you focus on the biceps brachii as the prime mover, with assistance from the brachialis and brachioradialis. Using the EZ bar’s inner angled grips creates a semi‑supinated hand position that often feels more natural for the wrists while maintaining strong forearm alignment. The preacher pad supports the humerus, encouraging a smooth arc and consistent tension through the full range of motion. This variation is ideal when you want a clear mind‑muscle connection and controlled reps without shoulder or torso involvement.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Short Head
Assisting Muscles: Brachialis, Brachioradialis
Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Bilateral
Equipment: EZ Barbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Inner Bicep
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The EZ Barbell Close Grip Preacher Curl Exercise

‘- Set the preacher bench so your armpits rest at the top edge and your upper arms lie flat on the pad.
– Grasp the EZ bar on the inner angled grips, palms up, hands slightly inside shoulder width.
– Sit tall with feet planted; lightly brace your trunk. Set shoulders down and keep chest in contact with the pad.
– Align wrists straight with forearms; keep a neutral grip without excessive squeezing.
– Start with elbows extended but not locked, upper arms fully supported by the pad.
– Curl the bar by flexing the elbows only; keep upper arms glued to the pad and shoulders quiet.
– Raise until the forearms are roughly vertical or the biceps are fully shortened without letting the shoulders roll forward.
– Pause briefly while maintaining wrist alignment; avoid tipping the wrists into flexion or extension.
– Lower the bar under control, returning to near full elbow extension without losing pad contact.
– Breathe: exhale while curling up; inhale while lowering.
– Common form checks: no shrugging, no bouncing, no lifting the elbows off the pad, and no torso movement.

EZ Barbell Close Grip Preacher Curl Tips

‘- Set the preacher bench so your armpits rest on the top edge and your upper arms lie flat on the pad.
– Grip the inner angled handles of the EZ bar with palms up and hands slightly inside shoulder width.
– Sit tall with feet planted, lightly brace your trunk, and keep your chest in contact with the pad.
– Keep your shoulders set down and quiet throughout the movement.
– Align wrists straight with your forearms and use a neutral, not overly tight, grip.
– Start with elbows extended but not locked, with upper arms fully supported on the pad.
– Curl by flexing only at the elbows, keeping your upper arms glued to the pad.
– Raise the bar until your forearms are roughly vertical or your biceps feel fully shortened without letting the shoulders roll forward.
– Lower the bar under control to near full elbow extension without losing contact with the pad.
– Exhale while curling up and inhale while lowering.
– Avoid shrugging, bouncing, lifting the elbows off the pad, or moving the torso.

EZ Barbell Close Grip Preacher Curl Beginner Introduction

The EZ Barbell Close Grip Preacher Curl is a focused arm move that emphasizes strict bending at the elbow while the upper arms rest on a preacher bench. Because the upper arms stay supported, the body has less chance to swing or help, so the biceps handle most of the workload, with help from the surrounding arm and forearm muscles. This setup highlights the front of the upper arms while limiting help from the shoulders or torso, creating a very isolated feeling in the working muscles.

An EZ bar with the narrow, angled hand positions is used, placing the hands in a slightly turned-under grip that can feel smoother on the wrists while lining up well with the forearms. The pad beneath the upper arms guides the bar through a consistent curved path, helping tension stay on the muscles from the start of the curl to the bottom of the lowering phase. Lifters often choose this version when they want slow, controlled repetitions and a strong mental connection to each squeeze of the biceps.