Target Muscle

    Biceps

    Equipment

    EZ Bar

    Difficulty

    Beginner

    Category

    Strength

    ArmsEZ Bar

    EZ Bar Close Grip Preacher Curl

    The EZ bar close grip preacher curl is an isolation exercise targeting the bicep, performed on a preacher bench with a close grip on an EZ bar. It emphasizes strict form and bicep contraction.

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.

    2. 2

      Rest your triceps on the pad and fully extend your arms, keeping your back straight.

    3. 3

      Slowly curl the barbell towards your shoulders, contracting your biceps.

    4. 4

      Pause for a moment at the top, squeezing your biceps.

    5. 5

      Lower the barbell back to the starting position, fully extending your arms.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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