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EZ Barbell Close Grip Preacher Curl

EZ Barbell Close Grip Preacher Curl

The EZ Barbell Close Grip Preacher Curl is an incredibly effective exercise that primarily targets the biceps brachii, along with engaging the brachialis and brachioradialis muscles in the forearms. This exercise is performed using an EZ barbell, which has a distinct zig-zag design that allows for a more natural and comfortable grip. By performing the close grip preacher curl, you isolate and place direct tension on the biceps, helping to develop upper arm strength and size. This exercise offers numerous benefits, such as enhancing arm aesthetics, improving grip strength, and even improving overall arm functionality for various activities and sports. The preacher curl station provides great stability, ensuring that your upper arms remain fixed and steady throughout the movement. This isolation helps to prevent cheating or using other muscles to assist the biceps, resulting in a more targeted and intense workout. The close grip emphasizes the outer portion of the biceps, giving your arms a fuller and more defined look. Adding the EZ Barbell Close Grip Preacher Curl to your arm workout routine can be a fantastic way to specifically target your biceps, aiding in building strong, muscular arms. However, it's crucial to maintain proper form and gradually increase the weight as you progress to avoid injuries and optimize results. Incorporated alongside other compound movements and a well-rounded training program, this exercise can take your arm development to new heights. So, get ready to pump up those biceps and enjoy the benefits of this fantastic exercise!


  • Start by sitting on a preacher bench with your feet flat on the ground and grasp the EZ barbell with a close grip, palms facing up.
  • Rest your upper arms on the angled pad of the preacher bench with your chest pressed against it for stability.
  • Take a deep breath, exhale, and curl the barbell up towards your shoulders while keeping your upper arms stationary.
  • Squeeze your biceps at the top of the movement and hold for a brief moment.
  • In a controlled manner, lower the barbell back down to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Focus on using a full range of motion during the exercise to target your biceps effectively.
  • Maintain proper posture by keeping your chest up and shoulders back throughout the movement.
  • Engage your core muscles throughout the exercise to stabilize your body and prevent excess strain.
  • Control the tempo of the movement by lowering the barbell slowly and squeezing your biceps at the top of the curl.
  • Avoid using excessive momentum or swinging during the exercise to ensure you're targeting the intended muscles.
  • Vary your grip width to target different areas of your biceps and forearms.
  • Start with a weight that challenges you but allows for proper form. Gradually increase the weight as you progress to continue challenging your muscles.
  • Incorporate other bicep exercises into your routine to ensure balanced muscle development.
  • Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.
  • Ensure you warm up properly before each workout to prepare your muscles and reduce the risk of injury.

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