Ez Bar Close Grip Preacher Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Close Grip Preacher Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms for grip and stability. Performed using an EZ bar and a preacher bench, this movement places the arms on an angled pad, which helps minimize shoulder involvement and prevents momentum, allowing for strict biceps activation. The close grip on the EZ bar emphasizes the inner portion of the biceps, promoting peak contraction and improved definition. This exercise is excellent for building arm strength and shape while reducing strain on the wrists compared to a straight bar, making it a popular choice for both beginners and advanced lifters aiming to develop their biceps with controlled, focused movement.
How to Perform
Position yourself on the preacher bench so that the backs of your upper arms rest securely against the angled pad.
Take hold of the EZ bar using a narrow, underhand grip, keeping your palms slightly facing inward for comfort and wrist safety.
Slowly lift the bar by bending your elbows, curling it upward until your forearms reach a vertical position and you feel maximum tension in the biceps.
Gradually lower the bar in a controlled manner until your arms are fully extended and resting on the pad, maintaining constant tension in the biceps throughout the movement.
Continue this curling motion for the desired number of repetitions, focusing on strict form and avoiding any swinging or excessive body movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust the bench and seat height so that your armpits are positioned comfortably near the top of the pad, ensuring that the back of your upper arms remains in constant contact with the surface throughout the exercise.
Always perform a thorough warm-up before adding heavier weights, as skipping this step is one of the most common reasons for strains or injuries.
Change your set and repetition schemes every few weeks to challenge your muscles in different ways, such as performing sets of lower repetitions with heavier weight for a short period, followed by higher-rep sets with moderate weight in subsequent weeks.
Incorporate dynamic movements to activate and prepare your muscles before starting the exercise, ensuring optimal performance and reducing the risk of injury.
How Not to Perform
Do not lift the EZ bar using momentum or by swinging your body; this shifts the work away from the biceps and increases injury risk.
Avoid letting your upper arms lift off the preacher pad during the curl, as this reduces isolation and places stress on the shoulders.
Do not use a grip that is too wide or too narrow, which can strain your wrists and limit biceps activation.
Avoid locking out your elbows aggressively at the bottom; this can stress the joints and reduce continuous tension on the biceps.
Do not rush through the repetitions; performing the exercise too quickly reduces effectiveness and may lead to poor form.
Avoid starting with heavy weights without proper warm-up sets, as this greatly increases the risk of strain or injury.
Do not let your wrists bend backward or twist excessively during the curl; maintain a neutral wrist position for safety and efficiency.
Avoid partial range of motion; make sure to fully curl and fully lower the bar to engage the biceps throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
