EZ-Barbell Close Grip Preacher Curl – Video Exercise Guide & Tips

EZ-Barbell Close Grip Preacher Curl - Video Exercise Guide & Tips

Looking to target your biceps and build arm strength? Check out the EZ-Barbell Close Grip Preacher Curl!

Watch This Exercise Video

This exercise guide and video will show you the proper form and technique for maximizing your results.

Learn valuable tips to avoid common mistakes and discover variations for different fitness levels.

Get ready to pump up those guns and achieve your fitness goals with this effective and challenging exercise.

Key Takeaways

  • EZ-Barbell Close Grip Preacher Curl increases size and strength of biceps
  • The exercise activates the brachialis muscle for a well-rounded arm appearance
  • It engages the brachioradialis muscle for improved grip strength
  • The exercise promotes faster muscle recovery and growth through increased blood flow

Benefits of the EZ-Barbell Close Grip Preacher Curl

The EZ-Barbell Close Grip Preacher Curl offers a variety of benefits for your arm muscles. This exercise not only helps to increase the size and strength of your biceps, but it also provides numerous health benefits and activates multiple muscle groups.

When performing the EZ-Barbell Close Grip Preacher Curl, you're required to maintain a close grip on the barbell. This grip targets the brachialis muscle, which lies underneath the biceps. By activating the brachialis, you can achieve a more well-rounded and defined arm appearance.

Additionally, this exercise also activates the brachioradialis muscle, which is located on the forearm. By engaging this muscle, you can improve your grip strength and enhance your overall arm functionality.

In terms of health benefits, the EZ-Barbell Close Grip Preacher Curl helps to increase blood flow to the muscles, which can promote faster muscle recovery and growth. It also improves joint stability and flexibility, reducing the risk of injury during other arm exercises or daily activities.

Proper Form and Technique for the Exercise

Mastering the proper form and technique for the EZ-Barbell Close Grip Preacher Curl is essential to maximize your gains and prevent injury. To perform this exercise correctly, start by sitting on a preacher bench with your upper arms resting on the pad and your chest pressed against it. Grab the EZ-barbell with a close grip, keeping your palms facing up. Begin the movement by slowly lowering the barbell towards your forearms, ensuring that your upper arms remain stationary throughout. Once you reach a full contraction, squeeze your biceps for a moment before slowly raising the barbell back to the starting position.

Now, let's address some common mistakes to avoid. One mistake is using too much weight, which can compromise your form and increase the risk of injury. Another mistake is lifting the barbell too quickly, relying on momentum rather than muscle control. It's important to maintain a slow and controlled movement throughout the exercise to properly engage your biceps.

Variations and modifications can also be incorporated to target different areas of the biceps. For example, you can use different grips, such as a wide grip or a reverse grip, to put more emphasis on different parts of the muscle. Additionally, you can perform the exercise with dumbbells instead of a barbell to increase the stabilization challenge for your biceps.

Tips for Maximizing Your Results

To maximize your results with the EZ-Barbell Close Grip Preacher Curl, focus on incorporating these tips into your workout routine:

  1. Prioritize nutrition: Fueling your body with the right nutrients is crucial for muscle growth and recovery. Ensure you consume an adequate amount of protein to support muscle repair and carbohydrates for energy.
  2. Implement recovery techniques: Adequate rest and recovery are essential for allowing your muscles to repair and grow stronger. Incorporate techniques such as foam rolling, stretching, and massage to reduce muscle soreness and promote faster recovery.
  3. Gradually increase weight and intensity: As your strength improves, progressively challenge your muscles by increasing the weight you lift or the number of repetitions you perform. This progression stimulates muscle growth and prevents plateauing.
  4. Maintain proper form: Performing the EZ-Barbell Close Grip Preacher Curl with correct form ensures that you're targeting the intended muscles effectively and reduces the risk of injury. Keep your back straight, elbows close to your body, and focus on squeezing your biceps throughout the movement.

By following these tips, you can maximize the results of your EZ-Barbell Close Grip Preacher Curl and enhance your overall workout routine.

Now, let's move on to the next section and discuss common mistakes to avoid during the exercise.

Common Mistakes to Avoid During the Exercise

To avoid compromising your form and risking injury during the EZ-Barbell Close Grip Preacher Curl, here are some common mistakes to steer clear of. Proper form and technique are essential to maximize the benefits of this exercise and prevent unnecessary strain on your muscles and joints.

One common mistake is using too much weight. While it may be tempting to lift heavy, it's crucial to choose a weight that allows you to maintain proper form throughout the movement. Using excessive weight can lead to poor posture and increased risk of injury.

Another mistake to avoid is swinging your body to generate momentum. This often happens when the weight is too heavy or when you try to complete the movement too quickly. Instead, focus on keeping your upper arms stationary and using your biceps to lift the weight. This will ensure that your muscles are properly engaged and working effectively.

Additionally, avoid lifting your elbows too high or flaring them out to the sides. Your elbows should be kept close to your body throughout the exercise. Lifting your elbows excessively can strain your shoulders and take the emphasis away from your biceps.

Lastly, remember to maintain a controlled and slow tempo throughout the exercise. Rushing through the movement not only compromises your form but also reduces the effectiveness of the exercise. Take your time and focus on feeling the contraction in your biceps with each repetition.

Variations and Modifications for Different Fitness Levels

As you progress in your fitness journey and become more comfortable with the EZ-Barbell Close Grip Preacher Curl, there are several variations and modifications you can incorporate to challenge yourself and continue making progress.

Whether you're a beginner looking for modifications or an advanced fitness enthusiast seeking new variations, here are four options to consider:

  1. Beginner Modifications: If you're just starting out, you can use lighter weights or resistance bands to decrease the intensity of the exercise. This will allow you to focus on proper form and gradually build strength.
  2. Advanced Variations: For those who want to take their preacher curls to the next level, try using a wider or narrower grip on the EZ-barbell. Changing your grip width can target different muscles in your biceps and forearms, adding variety to your workout routine.
  3. Tempo Changes: Another way to challenge yourself is by altering the tempo of your reps. Slow down the eccentric (lowering) phase of the curl to increase time under tension and stimulate muscle growth. Alternatively, you can incorporate pauses at the top or bottom of the movement to further engage your muscles.
  4. Single-Arm Preacher Curl: To enhance stability and isolate each arm, try performing the exercise one arm at a time. This variation allows you to focus on each bicep individually and correct any imbalances.

Remember to always listen to your body and progress at your own pace. By incorporating these beginner modifications and advanced variations, you can continue to push yourself and achieve new levels of strength and fitness.

Frequently Asked Questions

Can the Ez-Barbell Close Grip Preacher Curl Help Me Build Bigger Biceps?

The EZ-Barbell Close Grip Preacher Curl is a great exercise to build bigger biceps. Compared to regular preacher curls, it offers unique benefits.

The close grip targets the inner part of your biceps, helping to build definition and size.

Using the EZ-Barbell also allows for a more comfortable grip and reduces strain on your wrists.

Incorporating this exercise into your routine will help you achieve those impressive bicep gains you're after.

How Many Sets and Reps Should I Do for the Ez-Barbell Close Grip Preacher Curl?

To determine the optimal rep ranges for the EZ-Barbell Close Grip Preacher Curl, consider starting with 3 sets of 8-12 reps. This range allows for both muscle growth and strength development.

As you progress, challenge yourself by gradually increasing the weight while maintaining proper form. Remember to listen to your body and adjust the sets and reps accordingly.

Push yourself, but also prioritize safety and technique to avoid injury.

Is It Necessary to Use an Ez-Barbell for the Exercise, or Can I Use a Straight Barbell Instead?

If you're wondering whether you can use a straight barbell instead of an EZ barbell for the close grip preacher curl, the answer is yes, you can.

However, using an EZ barbell has its benefits. The EZ barbell allows for a more comfortable grip and reduces stress on your wrists.

It also targets the muscles in your forearms more effectively.

Can the Ez-Barbell Close Grip Preacher Curl Be Modified to Target Other Muscles in the Arms?

To target other muscles in your arms through modified variations of the EZ-Barbell Close Grip Preacher Curl, you can try adjusting your grip width or using different hand positions.

These modifications can help isolate and activate different muscles, such as the biceps brachii, brachialis, and brachioradialis.

Are There Any Alternative Exercises That I Can Incorporate Into My Routine to Complement the Ez-Barbell Close Grip Preacher Curl?

Looking for alternative exercises to complement your routine? There are several options you can consider.

One effective exercise is the hammer curl, which targets the brachialis and brachioradialis muscles in your arms.

Another option is the concentration curl, which isolates the biceps and helps build strength and definition.

Additionally, you can try the cable curl or the chin-up, both of which engage multiple muscles in the arms and provide great results.


In conclusion, the EZ-Barbell Close Grip Preacher Curl is a highly effective exercise for targeting the biceps and building upper arm strength. By maintaining proper form and technique, you can maximize your results and avoid common mistakes.

Additionally, there are variations and modifications available to accommodate different fitness levels. Incorporating this exercise into your workout routine can help you achieve your fitness goals and enhance your overall arm strength.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *