Smart Workout Diary

EZ-Bar Close-Grip Preacher Curl

The EZ-Bar Close-Grip Preacher Curl is an isolation exercise performed with both arms supported on a preacher bench while curling an EZ-bar with a narrow underhand grip. It primarily trains the biceps through elbow flexion and supports arm-strength and hypertrophy training.

Demonstration

Demonstration: EZ-Bar Close-Grip Preacher Curl

Instructions

  1. Adjust the preacher bench so your chest is against the pad and your upper arms rest securely on it.
  2. Grasp the EZ-bar with a close underhand grip and begin with your elbows nearly straight.
  3. Curl the bar upward by bending your elbows while keeping your upper arms in contact with the pad.
  4. Pause briefly at the top, then lower the bar slowly until your elbows are nearly straight.
  5. After completing the set, return the bar to its rack with control.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
EZ Curl Bar, Preacher Bench
Difficulty
Beginner

Technique tips

  1. Choose a load you can lower slowly without losing control of the bar.
  2. Keep your wrists neutral rather than bending them back as you curl.
  3. Keep your chest against the pad instead of lifting it to help move the weight.
  4. Use a smooth, controlled tempo and avoid bouncing the bar at the bottom.
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