Are you struggling to see progress in your arm workouts? Have you tried every exercise in the book, but just can’t seem to get those guns to grow? It’s a common problem, and the solution might be simpler than you think. One major cause of ineffective arm workouts is poor grip placement, but fear not, there’s a solution: the ez bar close grip preacher curl. In this blog post, we’ll break down the benefits of this exercise and show you how to perform it properly, so you can start seeing those arm gains you’ve been working towards.
EZ Bar Close Grip Preacher Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: EZ Bar and Preacher Curl Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Close Grip Preacher Curl Instructions
- Sit down on the preacher curl bench and place the backs of your arms on the pad.
- Grasp the EZ bar with a narrow underhand grip. Your palms should be slightly inward.
- Next, curl the EZ bar until forearms are vertical.
- Finally, lower the EZ bar until you fully extend your arms back on the pad.
- Repeat your EZ bar close grip curls until you have completed a full set.
Video Tutorial
EZ Bar Close Grip Preacher Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of EZ Bar Close Grip Preacher Curl
The EZ Bar Close Grip Preacher Curl is an effective exercise to target the biceps brachii muscles. When performed regularly, this exercise can help to strengthen and tone the biceps, improve grip strength, and increase muscular endurance. It also helps to improve coordination between the arms and shoulders. Additionally, the close grip preacher curl helps to engage the muscles of the arms more deeply than a traditional barbell curl, allowing for greater activation of the biceps brachii. Furthermore, this exercise can be modified with various techniques such as supersets, dropsets, and slow eccentrics to add even more intensity to your routine.
Tips for Performing EZ Bar Close Grip Preacher Curl
If you want to make the most of your EZ Bar Close Grip Preacher Curl workouts, try to incorporate some of these tips into your routine. This exercise is a great way to target the biceps and increase strength and muscle mass, so keep these tips in mind as you work out.
- Adjust your seat so that your arm pit is resting near the top of the pad. The back of your upper arm should stay on the pad the whole time.
- Start A Proper Warm-Up Prior To You Begin To Add Your Heavy Weight. Not properly doing a warmup executing a proper warm up is the most likely cause of injuries.
- Vary Your Training Sets Every Few Weeks With Varied Weight And Repetition Mixtures. Just like sets of 5 of 5 for a week or two, then 3 sets of 8-20 reps for a few weeks.
- Make certain you prepare your muscles with some dynamic movements when you are preparing to lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to practice the EZ Bar Close Grip Preacher Curl correctly to reap the full benefits of this exercise. To make sure you are doing it correctly, it’s important to be aware of the common mistakes that people make. Keep reading to learn more about what to avoid when performing this exercise.
- You’ll Do Better To Not Perform The Exact Same Exercises Every Single Time. Whenever people execute the exact lift every work out ones muscular tissues is likely to be trained to complete that single physical exercise well, but you will plateau faster.
- Don’t use To Little or Too Much Weight. Not enough, and you will not be sufficiently employing your target muscles, more than the right amount, and you’ll most likely need to cheat. Ensure that you concentrate on your proper movement.
- You Can’t use poor technique. Poor technique might be a rapid path to surely have a trauma.
Find More Barbell Exercises Here
Variations and Complementary Exercises
When it comes to training the biceps, the EZ Bar Close Grip Preacher Curl is a great exercise to include in your routine. However, if you want to add more variety to your workouts, or if you’re looking for alternative exercises that work similar muscles as the EZ Bar Close Grip Preacher Curl, there are several other options available. Below are some variations, complementary, and alternative exercises for the EZ Bar Close Grip Preacher Curl that you can try out.
EZ Bar Curl
The EZ Bar Curl is a great alternative or complementary exercise to the EZ Bar Close Grip Preacher Curl. It is an effective exercise for developing the biceps and strengthening the forearms. This exercise is performed by standing and gripping the bar with an underhand grip, keeping your elbows close to your body, and curling the weight up towards your chest. The EZ Bar Curl works both the short and long head of the biceps, as well as the brachialis muscles. This exercise can be used as either a substitute for or an addition to the EZ Bar Close Grip Preacher Curl.
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a great complementary or alternative exercise to the EZ Bar Close Grip Preacher Curl. This exercise can be performed on a preacher curl bench, which allows you to maintain proper form and posture while performing the exercise. It also helps to isolate the biceps and target the upper portion of the biceps. With the EZ Bar Preacher Curl, you can really focus on the peak contraction of the biceps, which is essential for building strength and size in the muscle. The EZ Bar Preacher Curl is a great exercise for those looking to build their biceps and add an extra level of intensity to their arm workouts.
EZ Bar Spider Curl
The EZ Bar Spider Curl is a great exercise to complement the EZ Bar Close Grip Preacher Curl, as it targets the same muscles, but in a slightly different way. This exercise requires you to lie down on a flat bench and grab the EZ bar with an underhand grip. Place your elbows close to your torso and curl the bar up to your forehead, focusing on squeezing your biceps as you do so. This exercise works your biceps from a different angle than the EZ Bar Close Grip Preacher Curl, and helps to build strength and size.
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EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is a great complementary or alternative exercise to the EZ Bar Close Grip Preacher Curl. It works the same muscles, but since it is done standing up, it requires more core strength and stability. It is also less restrictive than the close grip preacher curl, as the bar can move a bit more freely. The bar can be held anywhere along its length, allowing for a greater range of motion. Overall, the EZ Bar Standing Preacher Curl is an excellent exercise for developing the biceps and triceps.
Incline Alternating Dumbbell Hammer Curl
The incline alternating dumbbell hammer curl is a great complementary or alternative exercise to the EZ bar close grip preacher curl. This exercise works the biceps, and also the brachialis and brachioradialis muscles in the upper arm. It is performed by sitting on an incline bench and holding a pair of dumbbells with palms facing inwards. Then, curl one arm up towards the shoulder, then lower it back down, and then curl the other arm up towards the shoulder. This exercise can be done with a full range of motion or a partial range of motion. It can also be done with both arms simultaneously if desired. This exercise is great for increasing muscle size and strength in the arms, and it is also great for improving overall coordination.
Incline Dumbbell Biceps Curl
The Incline Dumbbell Biceps Curl is a great complementary exercise for the EZ Bar Close Grip Preacher Curl. This exercise works the biceps from a slightly different angle, as the body is in an incline position. It also works the forearms and shoulders more than the EZ Bar Close Grip Preacher Curl. To perform this exercise, begin by laying on an incline bench with two dumbbells in each hand, palms facing up. Keep your elbows close to your body and curl the dumbbells towards your shoulders. As you curl, keep your wrists in line with your arms and avoid swinging the weights. Slowly lower the weights back to the starting position. This exercise is a great way to target the biceps while also recruiting other muscles to ensure a balanced workout.
Find More Arms Exercises Here
Opposing Complementary Exercises
To maximize your gains and avoid imbalances, it is important to complement your EZ Bar Close Grip Preacher Curl with exercises that work the opposing muscle groups. These exercises will help strengthen the opposing muscle groups and ensure balanced development. Below are a few exercises that will do just that.
Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension is a great exercise to complement the EZ Bar Close Grip Preacher Curl. This exercise targets the triceps, which are the opposing muscle group of the biceps that are targeted with the EZ Bar Close Grip Preacher Curl. This exercise involves kneeling on the floor and holding a cable attachment in both hands, behind your head. Keeping your elbows close to your head and your upper arms stationary, slowly extend your arms outwards and then slowly return them back to the starting position. This exercise allows for a great stretch and contraction of the triceps muscles, helping to build strength and endurance.
Lying Dumbbell Single Extension
The Lying Dumbbell Single Extension is a great complement to the EZ Bar Close Grip Preacher Curl exercise, as it works the opposite muscle group in the arms. This exercise targets the triceps, which are located on the back of the upper arm. It involves lying flat on a bench and extending both arms up with a dumbbell in each hand. This exercise helps to work the triceps, which are often neglected in arm exercises, and is an important part of an overall arm workout. By combining this exercise with the EZ Bar Close Grip Preacher Curl, you will be able to target all of the muscles in your arms, ensuring that you get a full arm workout.
Overhead Rope Tricep Extension
The Overhead Rope Tricep Extension is a great way to complement the EZ Bar Close Grip Preacher Curl as it works the opposing muscle group. This exercise strengthens the triceps by isolating the muscle and working it from a different angle than the EZ Bar Close Grip Preacher Curl. To perform the exercise, you will need a rope attachment and an overhead pulley. Start by taking hold of the rope, and keeping your elbows in close to your head. Pull the rope down until your arms are fully extended, then slowly return to the starting position. By adding this exercise to your routine, you will be able to balance out your upper body workout and ensure both your biceps and triceps are receiving an equal amount of attention.
Master Your Arms With Close Grip Preacher Curls
If you’re looking to build impressive arms, close grip preacher curls with an EZ bar are a must-try exercise. This movement allows you to isolate your biceps and focus on building strength in your upper arms. By using a close grip, you’ll activate the inner head of your biceps which results in a thicker and more dynamic arm. Incorporating this exercise into your routine will not only help you achieve your fitness goals but also provide a new and exciting challenge.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
