EZ Barbell Close Grip Preacher Curl
EZ Barbell Close Grip Preacher Curl Exercise Description
The EZ Barbell Close Grip Preacher Curl is a single-joint elbow flexion exercise performed on a preacher bench using the EZ bar’s inner angled grips. It primarily targets the biceps brachii, with assistance from the brachialis and brachioradialis. The preacher pad stabilizes the upper arm and limits trunk and shoulder movement, encouraging strict form and minimizing momentum. Using the EZ bar’s angled hand positions allows a comfortable semi‑supinated grip that helps keep the wrists in neutral alignment. Perform each repetition with controlled motion through a comfortable range, keeping the upper arms fixed on the pad and the shoulders quiet.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle 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: Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The EZ Barbell Close Grip Preacher Curl Exercise
‘- Adjust the seat so your armpits rest near the top edge of the preacher pad and your upper arms lie flat on the pad.
– Grasp the EZ bar on the inner angled grips with palms up; wrap thumbs; hands just inside shoulder width.
– Set your position: feet flat, chest tall, neutral spine; depress and lightly retract the shoulder blades.
– Align wrists straight with forearms—avoid bending or twisting the wrists.
– Begin with elbows slightly flexed and the bar lowered under control, upper arms fully supported.
– Initiate by flexing the elbows; keep upper arms glued to the pad—do not lift the elbows or lean back.
– Curl until the forearms are roughly vertical or the biceps are fully shortened without the shoulders rolling forward.
– Briefly hold the top position; maintain wrist and shoulder alignment.
– Lower the bar smoothly until just before full elbow extension—avoid bouncing or locking out.
– Breathe steadily: exhale as you curl up; inhale as you lower.
EZ Barbell Close Grip Preacher Curl Tips
‘- Adjust the seat so your armpits rest near the top edge of the preacher pad and your upper arms lie flat on the pad.
– Grip the EZ bar on the inner angled handles with palms up, thumbs wrapped, and hands just inside shoulder width.
– Set your base with feet flat, chest tall, a neutral spine, and shoulder blades depressed and lightly retracted.
– Keep your wrists straight in line with your forearms; avoid bending or twisting them throughout the movement.
– Begin each rep with elbows slightly flexed and the bar lowered under control, with upper arms fully supported on the pad.
– Initiate the curl by flexing the elbows while keeping your upper arms glued to the pad—avoid lifting the elbows or leaning back.
– Curl until your forearms are roughly vertical or your biceps feel fully shortened without letting the shoulders roll forward.
– Briefly hold the top position while maintaining both wrist alignment and quiet, stable shoulders.
– Lower the bar smoothly until just before full elbow extension, avoiding bouncing or locking out.
– Use a controlled motion through a comfortable range of motion and breathe steadily—exhale as you curl up, inhale as you lower.
EZ Barbell Close Grip Preacher Curl Beginner Introduction
The EZ Barbell Close Grip Preacher Curl is an isolation curl that emphasizes the front of the upper arms while also involving the lower biceps area and parts of the forearms. Using the EZ bar with a narrow, slanted hand placement creates a semi-turned palm position that feels more natural for many lifters’ wrists. The upper arms rest along the preacher bench’s padding, so the movement centers on bending and straightening at the elbows rather than swinging the weight with the shoulders or torso.
Because the arms are braced on the bench support, this curl style highlights strict, controlled motion throughout the lift. The setup encourages steady alignment from shoulders through wrists, with the bar traveling through a comfortable arc as the elbows flex and extend. The padded surface under the arms reduces body movement and momentum, which can help build awareness of how the biceps and forearms work through the full curling path, from the stretched position at the bottom to the shortened position at the top.