How to do a ez-barbell close grip preacher curl

Setup:

1. Preacher Curl Bench: Adjust the seat of a preacher curl machine so your armpits are comfortably resting on the top of the pad.
2. Barbell Placement: Load the EZ-curl bar with the desired weight and place it in the rack at a height where you can easily reach it from the bench.
3. Grip: Sit down on the bench, pressing your chest firmly against the pad. Grip the EZ-curl bar with an underhand grip (palms facing up) on the inner grips, bringing your hands closer together.
4. Starting Position: Extend your arms and rest the underside of your forearms and wrists on the pad.

The Lift:

1. Curl Upward: Inhale and slowly curl the bar towards your shoulders, keeping your upper arms and elbows stationary against the pad. Focus on using your biceps to lift the weight.
2. Peak Contraction: Squeeze your biceps at the top of the movement, holding briefly.
3. Controlled Lowering: Exhale and slowly lower the barbell back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Keep your elbows firmly planted against the pad throughout the entire movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom, feeling a good stretch in your biceps.
• Inner Grip: Utilize the inner grips of the EZ-bar to focus on the short head of the biceps brachii.