Preacher Curl - Close Grip (EZ Bar)

Hold the inner curves of the EZ bar. Curl the weight up while keeping your upper arms glued to the bench. This targets the outer head of the biceps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

forearm flexors

What you need and how to position yourself before starting.

ez barbellbench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the preacher bench so that your upper arms rest comfortably on the pad.
- Sit on the bench with your feet flat on the ground and your back straight.
Step 2Grab the EZ Bar
- Using a close grip, hold the EZ bar with your palms facing up.
- Position your hands on the inner curves of the bar, ensuring a comfortable grip.
Step 3Position Your Arms
- Rest your arms on the preacher pad, ensuring your elbows are aligned with the pivot point of the movement.
- Keep your wrists straight and avoid bending them during the exercise.
Step 4Lift the Bar
- Curl the EZ bar towards your shoulders by bending your elbows.
- Focus on squeezing your biceps at the top of the movement without lifting your upper arms off the pad.
Step 5Lower the Bar
- Slowly lower the EZ bar back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging or using momentum.
Step 6Repeat
- Continue to perform the curl and lower for the desired number of repetitions.
- Ensure that your form remains consistent with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully place the EZ bar back on the rack.
- Stand up slowly, ensuring you maintain good posture as you exit the bench.