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Close Grip Preacher Curl

Exercise Profile

Body PartBiceps, Upper Arms
EquipmentEZ Barbell
Primary Muscles
Secondary Muscles
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Introduction to the Close Grip Preacher Curl

The Close Grip Preacher Curl is a highly effective exercise for targeting and isolating the biceps, particularly the brachialis muscle, leading to enhanced arm strength and size. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, who are looking to improve their upper body strength and muscle definition. People would want to do this exercise because it not only enhances muscular endurance and power, but also promotes better muscle balance across the arms, contributing to improved overall physical performance.

Performing the: A Step-by-Step Tutorial Close Grip Preacher Curl

  • Hold an EZ bar with a close grip, palms facing upwards, and rest your upper arms on the preacher bench.
  • Slowly curl the bar up towards your shoulders, keeping the tension on the biceps, while making sure your upper arms remain stationary on the bench.
  • Pause for a moment when your biceps are fully contracted and the bar is at shoulder level.
  • Lower the bar back down to the starting position in a controlled manner, ensuring that your biceps are fully stretched.

Tips for Performing Close Grip Preacher Curl

  • **Grip and Elbow Alignment:** Hold the barbell or EZ bar with a close grip, hands about shoulder-width apart. Ensure your elbows are aligned with your shoulders and not flared out. This is crucial for targeting the biceps effectively and preventing shoulder injuries.
  • **Controlled Movement:** Avoid the common mistake of using momentum or rushing through the motion. Lower the weight slowly and under control, then curl it back up. This will ensure you're fully engaging your biceps and not relying on momentum to lift the weight.
  • **Full Range of Motion:** A common mistake is not using the full range of motion. Make sure to extend your arms fully at the bottom of the movement and curl the weight all

Close Grip Preacher Curl FAQs

Can beginners do the Close Grip Preacher Curl?

Yes, beginners can do the Close Grip Preacher Curl exercise. However, it's important to start with a lighter weight to ensure you're using the correct form and to avoid injury. As you get more comfortable with the exercise and your strength improves, you can gradually increase the weight. It's also beneficial to have a personal trainer or knowledgeable gym buddy check your form to make sure you're doing the exercise correctly.

What are common variations of the Close Grip Preacher Curl?

  • Incline Dumbbell Preacher Curl is another variation where you use an incline bench and a dumbbell, allowing you to isolate each arm individually.
  • Reverse Grip Preacher Curl is a unique version where you grip the barbell with your palms facing down, targeting different muscles in your arms.
  • The Hammer Grip Preacher Curl is a variation where you hold the dumbbells in a hammer grip (palms facing each other), emphasizing the brachialis muscle and the brachioradialis in your forearm.
  • The Cable Preacher Curl is a variation where you use a low pulley cable machine, providing constant tension throughout the entire range of motion.

What are good complementing exercises for the Close Grip Preacher Curl?

  • Tricep Dips: While the Close Grip Preacher Curl mainly targets the biceps, Tricep Dips target the triceps, the muscle on the opposite side of the arm, providing a balanced workout and preventing muscle imbalances.
  • Concentration Curls: Like the Close Grip Preacher Curl, this exercise isolates the biceps, but it uses a different angle, which can help to target different parts of the muscle and promote more complete muscle development.

Related keywords for Close Grip Preacher Curl

  • EZ Barbell Bicep Exercise
  • Preacher Curl Workout
  • Upper Arm Strengthening Exercise
  • Close Grip Curl Training
  • Bicep Building with EZ Barbell
  • Preacher Curl for Biceps
  • EZ Barbell Upper Arm Exercise
  • Close Grip Preacher Curl Technique
  • Bicep Workout with Preacher Curl
  • EZ Barbell Exercise for Upper Arms