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EZ-Bar Close-Grip Preacher Curl
An isolation exercise using an EZ-bar on a preacher bench that targets the biceps, emphasizing the long head, to build arm strength and size with strict form.
About Exercise
Equipment
EZ Bar, Preacher Curl Stand
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the preacher bench so your armpits align with the top of the pad. Sit down, grip the EZ-bar with a close underhand grip, and rest your upper arms fully against the pad with elbows slightly bent.
- Curl the EZ-bar upward toward your shoulders while keeping elbows pressed into the pad.
- Squeeze your biceps at the top of the movement.
- Pause briefly at full contraction.
- Slowly lower the bar back to the starting position.
- Maintain control and resist the weight throughout the descent.
Coaching Tips
Form Cues
- Elbows stay on pad.
- Squeeze biceps hard at top.
- Control the descent.
- Wrists stay straight.
Breathing
Inhale as you lower the bar, exhale as you curl it up, and brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until arms are nearly extended with a slight bend at elbows; curl until bar reaches near chin with biceps fully contracted.
Safety
Safety Notes
- Avoid full elbow lockout to protect joints.
- Use light weight for strict form.
- Adjust bench to fit your height properly.
Spotting
Spotting not required; self-spot by controlling weight or using pins if available.
Common Mistakes
- Swinging the body for momentum.
- Locking elbows at bottom.
- Shrugging shoulders forward.
When to Avoid
- Acute elbow pain
- Wrist injuries
Flexibility Needed
- Basic shoulder flexion
- Wrist neutral mobility
Build Up First
- Familiarity with basic bicep curl form
Also known as
Close-Grip EZ-Bar Curl, EZ-Bar Scott Curl
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