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
Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
2
Rest your triceps on the pad and fully extend your arms, keeping your back straight.
3
Slowly curl the barbell towards your shoulders, contracting your biceps.
4
Pause for a moment at the top, squeezing your biceps.
5
Lower the barbell back to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use the inner angled grips of the EZ bar for the close-grip position, which places more emphasis on the outer (long) head of the biceps.
•Keep your armpits pressed against the top of the preacher pad to lock your upper arms in place.
•Lower the bar until your arms are almost fully extended, but stop just short of lockout to keep tension on the biceps.
Common Mistakes
•Peeling the upper arms off the preacher pad at the top of the curl, which brings the shoulders into the movement.
•Slamming the arms to full lockout at the bottom, which puts dangerous stress on the elbow joint.
•Using too much weight and rocking the body to complete reps, defeating the isolation purpose of the preacher bench.