Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Close-Grip Preacher Curl
The Close Grip Preacher Curl emphasizes the long head of the biceps by using a narrow grip while stabilizing the upper arms on a preacher bench. The pad eliminates body english to isolate the biceps.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Close-Grip Preacher Curl
- 01
Sit at a preacher bench and position your upper arms against the pad.
- 02
Grip the bar with a close underhand grip.
- 03
Start with your arms extended but not locked out.
- 04
Curl the weight upward while keeping your upper arms fixed on the pad.
- 05
Squeeze your biceps at the top.
- 06
Lower the weight slowly back to the starting position.
Performance tips
Cues that matter
- Keep your upper arms pressed into the pad
- Avoid lifting your elbows during the curl
- Control the lowering phase to maximize tension
Common questions
Frequently asked
What muscles does the Close-Grip Preacher Curl work?
The Close-Grip Preacher Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Close-Grip Preacher Curl a compound or isolation exercise?
The Close-Grip Preacher Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Close-Grip Preacher Curl?
You need the following equipment: Barbell.
What difficulty level is the Close-Grip Preacher Curl?
The Close-Grip Preacher Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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