Instructions

1

Sit upright on the bench with back firmly supported against the backrest. Position feet flat on the ground or foot platform. Hold dumbbells at arm's length with palms facing forward and elbows tucked slightly in front of torso.

2

Grip dumbbells with a firm neutral-to-supinated grip (palms facing forward). Ensure shoulders are relaxed and core is engaged. Arms should hang naturally at sides with a slight bend at elbows.

3

Lower the dumbbells in a controlled manner by extending elbows, allowing the weight to move downward while maintaining a slight bend at the bottom. The movement is slow and controlled, resisting the weight throughout the descent.

4

Drive elbows upward and inward by contracting biceps, curling dumbbells toward shoulders. Bring dumbbells up to approximately shoulder height while maintaining stable elbow positioning. Squeeze biceps at the top, then lower back down with control to complete one repetition.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids

EQUIPMENTEZ Barbell

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the EZ Barbell Close Grip Preacher Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of EZ Barbell allows for a smooth, natural resistance curve.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Upper Arms stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

To maximize the EZ Barbell Close Grip Preacher Curl, actively squeeze the Biceps Brachii at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids to maintain control of the EZ Barbell.

Beginner Tips

If you are new to the EZ Barbell Close Grip Preacher Curl, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ Barbell Close Grip Preacher Curl