EZ-Bar Close-Grip Preacher Curl

Ez Barbell Close Grip Preacher Curl

- Preacher curl bench
- Weight plates (optional, depending on your strength level)
1. Set Up the Equipment:
- Position the preacher curl bench in an area with enough space for you to move comfortably.
- Attach appropriate weight plates to the EZ curl barbell, if necessary.

2. Positioning:
- Sit on the preacher curl bench, keeping your feet flat on the ground.
- Adjust the height of the preacher pad so that your upper arms rest comfortably against it.
- Grasp the EZ curl barbell with a close grip (hands roughly shoulder-width apart), ensuring your palms are facing up.

3. Starting Position:
- With your arms fully extended and elbows against the preacher pad, lift the barbell so that it hovers just above the pad.
- Ensure your back is straight and your shoulders are relaxed, avoiding any arching of the back.

4. Movement:
- Slowly curl the barbell upward by bending your elbows, focusing on contracting your biceps.
- Continue to raise the barbell until your forearms reach a position parallel to the floor.
- Hold the top position for a brief moment to maximize the contraction of your biceps.

5. Lowering Phase:
- Gradually lower the barbell back to the starting position, fully extending your arms while maintaining contact with the preacher pad.
- Avoid letting the weight drop quickly; control the descent to engage your biceps effectively.

6. Repetitions:
- Perform the desired number of repetitions (typically 8-12 for strength training).
- Rest for 30-60 seconds between sets, ensuring you maintain good form throughout.

Tips:

- Focus on using your biceps to lift the weight; avoid swinging or using momentum.
- Keep your wrists straight throughout the movement to prevent injury.
- If you're new to this exercise, start with lighter weights to master the form before increasing the load.