Smart Workout Diary

EZ Bar Preacher Curl Close Grip

The close-grip EZ bar preacher curl is an isolation exercise performed with the upper arms supported on a preacher bench. It primarily trains the biceps through elbow flexion while limiting body momentum. It can support biceps strength and muscle development when performed with controlled resistance.

Demonstration

EZ Bar Preacher Curl Close Grip — demonstration 1
EZ Bar Preacher Curl Close Grip — demonstration 2

Instructions

  1. Set the preacher bench so the top edge of the pad sits comfortably under your armpits, then load an EZ bar with a manageable weight.
  2. Stand or sit behind the pad and place your upper arms fully against it. Hold the inner angled grips with a close, secure grip, palms facing upward.
  3. Start with your elbows nearly straight, keeping a slight bend rather than forcefully locking them. Keep your wrists neutral and your chest steady against the pad.
  4. Exhale and curl the bar upward by bending your elbows. Keep your upper arms in contact with the pad and stop when the biceps are fully contracted without lifting the elbows.
  5. Inhale and lower the bar slowly until the elbows are nearly straight. Maintain control throughout the descent, then repeat.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Use a weight that lets you lower the bar slowly; do not bounce it from the bottom position.
  2. Keep the upper arms planted on the pad. Lifting the elbows or leaning back reduces the biceps-focused stimulus.
  3. Keep the wrists straight rather than bending them back or curling them toward you.
  4. Stop short of painful elbow or wrist positions and use a comfortable controlled range of motion.
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