EZ Barbell Close Grip Preacher Curl

Setup

1. 01Set the preacher seat so the armpits sit snug over the top of the pad.
2. 02Grip the EZ bar on the inner angled handles with hands close together.
3. 03Rest the backs of the upper arms flat on the pad.
4. 04Start with the bar at arms length, elbows just short of hard lockout.

Execution

1. 01Curl the bar up until the forearms are just short of vertical.
2. 02Keep the upper arms and armpits glued to the pad throughout.
3. 03Squeeze at the top, then lower under strict control.
4. 04Stop the descent just before aggressive lockout and begin the next rep.

Checkpoints

• -Upper arms stay in full contact with the pad every rep.
• -Wrists stay neutral, not curled back under the load.
• -The descent takes at least 2 seconds.
• -Shoulders stay down instead of hiking as the bar rises.

Common mistakes

• -Lifting the elbows off the pad at the top of the rep.
• -Slamming into full extension at the bottom, which strains the biceps tendon.
• -Leaning back off the seat to help the bar up.
• -Curling the wrists to finish reps the biceps cannot.