EZ Barbell Close Grip Preacher Curl exercise animation (Männlich)

EZ Barbell Close Grip Preacher Curl

Zielmuskel
Brachialis
Synergistenmuskeln
Biceps Brachii, Brachioradialis
Equipment
EZ Barbell
Körperregion
Upper Arms
Typ
Strength

The EZ barbell close grip preacher curl is an isolation exercise that builds the brachialis, the muscle that sits beneath the biceps and pushes the upper arm wider. Performed on a preacher bench with a narrow grip on an EZ bar, it also recruits the biceps brachii and brachioradialis. The angled bench removes momentum so the targeted muscles do the work through a strict range of motion.

EZ Barbell Close Grip Preacher Curl: So führst du sie aus

  1. 1Set the preacher bench so the top of the pad sits just under your armpits, and load the EZ bar to a manageable weight.
  2. 2Sit down and rest the backs of your upper arms flat on the pad, leaning your chest into the support.
  3. 3Take a close grip on the inner angles of the EZ bar, hands roughly shoulder-width apart or slightly narrower, palms facing up.
  4. 4Start with your arms nearly straight but keep a soft bend at the elbows to maintain tension.
  5. 5Curl the bar up by contracting your arms until your forearms are just short of vertical, keeping your upper arms pinned to the pad.
  6. 6Squeeze at the top for a brief moment without letting your elbows drift forward off the pad.
  7. 7Lower the bar slowly and under control until your arms are nearly extended again.
  8. 8Complete your reps, then set the bar down on the rack or hand it off rather than dropping it from a stretched position.

Technik-Tipps

  • Use the angled grip of the EZ bar to keep your wrists comfortable; the close grip places more emphasis on the brachialis and outer arm.
  • Keep the backs of your arms flat on the pad the whole set so the bench does its job of blocking momentum.
  • Control the lowering phase for two to three seconds rather than letting gravity drop the bar.
  • Stop short of locking the elbows fully straight at the bottom to protect the joint and keep tension on the muscle.
  • Pick a weight that lets you complete strict reps; the preacher position offers no room to cheat with body swing.

Häufige Fehler

  • Letting the elbows lift off the pad at the top, which shortens the range and shifts work onto the shoulders instead of the brachialis.
  • Dropping the bar quickly on the way down, which skips the most muscle-building part of the rep and strains the elbow at the bottom.
  • Going too heavy and bouncing out of the bottom, which can overstretch the elbow tendons in the fully extended preacher position.
  • Cutting the range short and never straightening the arms, which leaves the lower portion of the muscles untrained.
  • Gripping too wide instead of close, which reduces the brachialis and brachioradialis emphasis the close grip is meant to provide.

Häufig gestellte Fragen

What muscles does the EZ barbell close grip preacher curl work?

It primarily targets the brachialis, the muscle under the biceps that adds width to the upper arm, with the biceps brachii and brachioradialis assisting as synergists.

Why use a close grip on the preacher curl?

A close grip on the EZ bar shifts more of the load toward the brachialis and brachioradialis, while the angled bar keeps your wrists in a more comfortable position than a straight bar.

Is the EZ barbell close grip preacher curl good for beginners?

Yes. The preacher pad braces your arms and removes momentum, so it teaches strict form. Start light and avoid fully snapping the elbows straight at the bottom.

How many sets and reps should I do?

For arm size, three to four sets of 8 to 12 reps with controlled tempo works well. Since it is an isolation move, prioritize strict form over heavy weight.

Should I straighten my arms fully at the bottom?

Lower until your arms are nearly straight to train the full range, but keep a slight bend at the elbows. Locking out hard against heavy weight in the stretched position strains the elbow tendons.

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