What muscles does the EZ Barbell Close-Grip Preacher Curl work?

This exercise primarily targets the biceps brachii, especially the long head, for a more peaked look. It also engages the forearms as secondary muscles to help stabilize and control the movement.

What equipment do I need for the EZ Barbell Close-Grip Preacher Curl, and are there alternatives?

You’ll need an EZ bar and a preacher curl bench for proper form and support. If you don’t have access to them, you can use a straight barbell, dumbbells, or even a cable machine with an angled bar attached while mimicking the preacher bench position.

Is the EZ Barbell Close-Grip Preacher Curl suitable for beginners?

Yes, beginners can perform this exercise as long as they choose a manageable weight and focus on correct form. The preacher bench helps prevent swinging, making it easier to learn strict bicep isolation.

What are common mistakes to avoid when doing the EZ Barbell Close-Grip Preacher Curl?

Avoid lifting your elbows off the preacher pad or using momentum to curl the weight. Using excessive weight can strain your elbows and wrists, so keep the movement slow and controlled for maximum muscle activation.

How many sets and reps should I do for the EZ Barbell Close-Grip Preacher Curl?

For muscle growth, aim for 3–4 sets of 8–12 reps with a challenging but controlled weight. If you’re training for endurance, use lighter weight and perform 12–15 controlled reps per set.

Are there safety tips I should follow for the EZ Barbell Close-Grip Preacher Curl?

Always warm up your elbows and wrists before starting, and avoid locking your elbows at the bottom of the movement. Use a weight you can control through the full range of motion without straining your joints.

What are some variations of the EZ Barbell Close-Grip Preacher Curl?

You can try using dumbbells for unilateral training, a reverse grip to target the forearms more, or a cable preacher curl for constant tension. Adjusting grip width on the EZ bar can also change bicep emphasis.

EZ Barbell Close-Grip Preacher Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Sit on a preacher bench with your upper arms resting on the pad and grip an EZ bar with a close underhand grip. Curl the bar upward by contracting your biceps, keeping your upper arms stationary, then lower it back down in a controlled motion. Focus on squeezing your biceps at the top and avoid lifting your elbows off the pad.

Step-by-Step Instructions

Sit on a preacher bench with your upper arms resting on the angled pad and your feet flat on the floor for stability.
Grip an EZ bar with a close underhand grip (palms facing upward) and ensure your hands are shoulder-width apart.
Start with your arms fully extended downward, holding the barbell securely.
Slowly curl the bar upward by contracting your biceps, keeping your upper arms stationary and pressed against the pad.
Continue curling until the bar reaches shoulder level or slightly below, ensuring a full contraction of the biceps.
Pause briefly at the top of the movement, squeezing your biceps.
Gradually lower the bar back to the starting position in a controlled manner, fully extending your arms.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

EZ-Bar Preacher Curl

Biceps

EZ Bar • Bench

EZ Barbell Spider Curl

Biceps

Bench • EZ Bar

Dumbbell Preacher Curl

Biceps

Bench • Dumbbell

Barbell Preacher Curl

Biceps

Bench • Barbell

Frequently Asked Questions

What muscles does the EZ Barbell Close-Grip Preacher Curl work?: This exercise primarily targets the biceps brachii, especially the long head, for a more peaked look. It also engages the forearms as secondary muscles to help stabilize and control the movement.
What equipment do I need for the EZ Barbell Close-Grip Preacher Curl, and are there alternatives?: You’ll need an EZ bar and a preacher curl bench for proper form and support. If you don’t have access to them, you can use a straight barbell, dumbbells, or even a cable machine with an angled bar attached while mimicking the preacher bench position.
Is the EZ Barbell Close-Grip Preacher Curl suitable for beginners?: Yes, beginners can perform this exercise as long as they choose a manageable weight and focus on correct form. The preacher bench helps prevent swinging, making it easier to learn strict bicep isolation.
What are common mistakes to avoid when doing the EZ Barbell Close-Grip Preacher Curl?: Avoid lifting your elbows off the preacher pad or using momentum to curl the weight. Using excessive weight can strain your elbows and wrists, so keep the movement slow and controlled for maximum muscle activation.
How many sets and reps should I do for the EZ Barbell Close-Grip Preacher Curl?: For muscle growth, aim for 3–4 sets of 8–12 reps with a challenging but controlled weight. If you’re training for endurance, use lighter weight and perform 12–15 controlled reps per set.
Are there safety tips I should follow for the EZ Barbell Close-Grip Preacher Curl?: Always warm up your elbows and wrists before starting, and avoid locking your elbows at the bottom of the movement. Use a weight you can control through the full range of motion without straining your joints.
What are some variations of the EZ Barbell Close-Grip Preacher Curl?: You can try using dumbbells for unilateral training, a reverse grip to target the forearms more, or a cable preacher curl for constant tension. Adjusting grip width on the EZ bar can also change bicep emphasis.