Exercise guide
EZ-Barbell Close Grip Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This variation emphasizes the long head of the biceps and the peak of the muscle by using a narrow grip and a stabilized arm position to eliminate momentum. The preacher bench provides a mechanical disadvantage that forces the biceps to work harder at the start of the rep.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Adjust the preacher bench seat height so that your armpits rest firmly against the top of the slanted pad.
- Grasp the EZ-bar on the inner-most curved handles with a narrow, underhand grip.
- Sit down and plant your feet firmly on the floor, ensuring your upper arms are fully supported and flat against the padding.
How to do it
- Inhale as you slowly lower the bar in a controlled arc until your arms are nearly fully extended.
- Exhale and curl the bar toward your chin by contracting your biceps, keeping your elbows pinned to the pad.
- Maintain a steady 2-1-2 tempo (2 seconds down, 1 second squeeze at the top, 2 seconds up).
Form checklist
- Keep your armpits tucked tight against the pad to prevent shoulder involvement.
- Avoid leaning back or using your torso to swing the weight up.
- Keep your wrists straight and neutral to avoid strain.
- Do not allow your elbows to flare outward; keep them aligned with your shoulders.
Pro tips
- Focus on 'driving' your pinkies toward your shoulders at the top of the movement to maximize the peak contraction.
- Stop just short of a full lockout at the bottom to maintain constant tension on the biceps and protect the elbow tendons.
Make it harder
- Incorporate a 3-4 second eccentric (lowering) phase to increase time under tension.
- Perform 'bottom-half' partial reps after reaching failure on full-range repetitions.
Frequently asked
- What muscles does the ez-barbell close grip preacher curl work?
- The ez-barbell close grip preacher curl primarily targets the biceps.
- What equipment do you need for the ez-barbell close grip preacher curl?
- The ez-barbell close grip preacher curl uses ez barbell.
- Is the ez-barbell close grip preacher curl good for beginners?
- The ez-barbell close grip preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.