Ez Barbell Close Grip Preacher Curl

biceps upper arms ez barbell

Learn how to do the Ez Barbell Close Grip Preacher Curl with proper form and technique. This ez barbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Ez Barbell Close Grip Preacher Curl exercise demonstration showing proper form

How to Do the Ez Barbell Close Grip Preacher Curl

Follow these steps to perform the Ez Barbell Close Grip Preacher Curl with correct form:

1Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
2Rest your triceps on the pad and fully extend your arms, keeping your back straight.
3Slowly curl the barbell towards your shoulders, contracting your biceps.
4Pause for a moment at the top, squeezing your biceps.
5Lower the barbell back to the starting position, fully extending your arms.
6Repeat for the desired number of repetitions.

Ez Barbell Close Grip Preacher Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment: ez barbell
Body Part: upper arms
Category: Main

Muscles & Anatomy

The EZ-bar preacher curl combines the isolation of the preacher bench with the wrist comfort of the EZ-bar's angled grip. The preacher bench fixes the upper arm at an angle in front of the body, which eliminates the ability to swing the torso or cheat the weight up. The brachialis (the deep muscle under the biceps) and brachioradialis are heavily loaded in this exercise because the EZ-bar's semi-supinated grip recruits them strongly. The biceps brachii is still the primary mover, but the preacher position stretches it at the bottom while making the top portion easier — creating a different tension curve than a standing curl.

Pro Tips for Better Results

1Don't fully extend at the bottom and hyperextend the elbow. Stop with a slight bend remaining at the bottom — full extension on the preacher bench puts the bicep tendon under acute stress at its weakest point.
2Lower slowly: take 3–4 seconds on the eccentric. The negative phase of the preacher curl is disproportionately effective for hypertrophy because the muscle is heavily loaded while lengthening.
3Squeeze at the top for 1 second. The preacher bench makes it hard to cheat at the top — use this position to maximally shorten the biceps and feel the contraction.

Common Mistakes to Avoid

✗ Locking the elbow out at the bottom

Fix: Stop 10–15 degrees short of full extension. Full lockout on the preacher bench puts peak stress on the bicep tendon insertion — a common injury site.

✗ Bouncing the weight at the bottom

Fix: Lower with a 3-second eccentric and reverse direction smoothly without bouncing. Bouncing uses the elastic energy of the tendon instead of the muscle, and at the preacher bench this creates peak tendon stress.

✗ Upper arms not staying flat against the pad

Fix: Keep your armpits on the top edge of the pad and both upper arms in full contact. Lifting the elbows off the pad lets you use the shoulder to assist — defeating the purpose of the preacher bench.

✗ Gripping too wide on the EZ bar

Fix: Use the inner (closer) angled grips on the EZ bar. The inner grip position supinates the forearm more than the outer grip, increasing biceps involvement.

How to Program the Ez Barbell Close Grip Preacher Curl

Sets & Reps

3–4 sets of 8–12 reps. The preacher curl is an isolation exercise best suited to moderate reps with a strong eccentric focus. Use as a biceps finisher after heavier compound curls.

Frequency

1–2 times per week as part of a biceps-focused arm day or after back training.

Where to Place It in Your Workout

Use after standing barbell curls or pull-ups as a targeted isolation movement. The preacher curl is a finishing movement — not a primary mass builder.

How to Progress

Add 2.5–5 lbs every 2 weeks. The preacher position limits how much you can lift compared to standing curls. Focus on the eccentric quality rather than absolute weight.

Variations & Alternatives

Dumbbell Preacher Curl

Uses a single dumbbell per arm on the preacher bench. Allows supination throughout the full range, which increases biceps brachii activation compared to an EZ-bar grip.

Cable Preacher Curl

Attach a low cable to a preacher bench for constant tension throughout the range — the cable maintains load at the top where free weights would drop off.

Barbell Preacher Curl

Straight bar version with full supination. Can be uncomfortable for those with forearm tightness but produces maximum biceps stretch at the bottom.

Related Exercises

Frequently Asked Questions

What muscles does the Ez Barbell Close Grip Preacher Curl work?

The Ez Barbell Close Grip Preacher Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Ez Barbell Close Grip Preacher Curl?

The Ez Barbell Close Grip Preacher Curl requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Ez Barbell Close Grip Preacher Curl with proper form?

Start by sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.. Rest your triceps on the pad and fully extend your arms, keeping your back straight. Slowly curl the barbell towards your shoulders, contracting your biceps. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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