EZ Bar Close Grip Preacher Curl

A biceps isolation exercise performed on a preacher bench with a close grip on an EZ curl bar for intense biceps activation.

Instructions

1. Adjust a preacher bench to a comfortable height and sit facing the bench.
2. Place your upper arms on the preacher pad with elbows resting on the edge.
3. Hold an EZ curl bar with a close grip (hands closer than shoulder-width apart) with arms extended.
4. Your chest should be firmly against the pad for support.
5. Curl the bar upward by flexing your biceps, bringing the weight toward your shoulders.
6. Keep your upper arms in contact with the pad throughout the movement.
7. Squeeze your biceps hard at the top of the movement.
8. Lower the bar back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• The preacher bench eliminates cheating and isolates the biceps effectively.
• The close grip emphasizes the inner biceps more than standard width.
• Keep your chest and upper arms pressed against the pad at all times.
• Use controlled movements without momentum or jerking.
• The EZ bar reduces wrist strain compared to straight bars.