Close-Grip Preacher Curls
The Close-Grip Preacher Curl is an effective exercise for intensely training the biceps. The close grip and support of the preacher bench place more emphasis on the lower part of the biceps and the brachialis.
Execution
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1
Set up the preacher bench and grab an EZ bar or a dumbbell with a weight you can lift comfortably.
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2
Sit on the preacher bench and place your upper arms on the pad. Make sure your arms are fully extended.
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3
Grip the bar with a narrow grip (hands closer together than shoulder-width apart).
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4
Inhale and curl the bar upward toward your chin while keeping your upper arms still.
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5
Squeeze your biceps firmly at the top and hold this position briefly.
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6
Exhale and slowly and controllably lower the bar back to the starting position.
Benefits
- Increased isolation and focus on the biceps for greater muscle definition.
- Less stress on the wrists than with a standard barbell curl.
- Helps develop strength in the lower part of the biceps.
Common Mistakes
- ! Moving too quickly: Use a controlled movement to maintain maximum tension on the biceps.
- ! Lifting too heavy: Start with a lighter weight to maintain proper form and prevent injuries.
- ! Not fully extending: Make sure your arms are fully extended with every repetition to promote full muscle development.
Primary Muscles
This exercise primarily targets the biceps brachii and the brachialis. The forearms also get a good workout due to the grip and control required.
Possible Alternatives
- Try the exercise with dumbbells for a slightly different angle and muscle activation.
- Change the grip width to emphasize different parts of the biceps.
- Add a resistance band to the bar for extra resistance at the end of each curl.
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