How To Do Close Grip Preacher Curl Properly

Close grip preacher curl is an exercise that basically targets the biceps especially the long head since the narrow hand spacing moves tension to the outer muscles of the bicep.

Given that this is the part of the biceps that most lifters require to bring up, doing close grip preacher curl can greatly help you in building a wider and more proportional upper part of the arm.

The only limitation is that, by using a narrow grip, the biceps are not put to their full force production position.

HOW TO DO CLOSE GRIP PREACHER CURL

Equipment required; a preacher bench and E-Z bar

  • Hold the bar at a close grip with your palms facing forward and slightly bend inwards in line with the shape of the bar.
  • Place your chest and upper arm on the preacher bench pad with the E-Z bar held at shoulder length.
  • Exhale and use your biceps to curl the weight up to an extent that your biceps are optimally contracted with the bar maintained at shoulder height.
  • Squeeze the biceps hard and pause at this position for a while.
  • Inhale and gently lower the bar until your upper arm is extended and the biceps are completely stretched.
  • Do repetitions to a number of times that is convenient.

WHAT MUSCLES DO CLOSE GRIP PREACHER CURL WORK?

1. BICEPS

Biceps are large muscles located on the front of the upper arm.

They are primarily responsible for flexing the arm around the elbow and maintaining tension against resistance when the arm is in a flexed position.

Besides that, bicep muscles facilitate easy performance of tasks that require either pulling, pushing or lifting.

Increasing your biceps strength with preacher curls benefits your performance in such activities.

2. FOREARM FLEXORS

These comprise intrinsic muscles that facilitate movement of the forearm by pronating and supinating the radius and ulna and extrinsic muscles that flex and extend the fingers. These muscles are generally responsible for the movement of the forearm.

3. BRACHIALIS

Brachialis attaches to the upper bone of the arm and to the ulna bone of your forearm. Its main function is to facilitate flexing of your elbow, bringing your hand towards your shoulder – or in other words, it bends your elbow.

CLOSE GRIP PREACHER CURL BENEFITS

The following are among the benefits that you can get as a result of properly performing close-grip preacher curl;

1. STRONG BICEPS

Close grip preacher curl exercise focuses mainly on the growth of the bicep muscles since it emphasizes the negative portion of each repetition when the weight is lowered to the starting point.

This contributes to building of the muscles since it provides for adequate time under tension while slowly returning the weight to the beginning point.

2. STRONG SHOULDER

Close grip preacher curl is a great exercise that if properly performed leads to a well-built muscle and strengthening of the shoulders thus improving general posture of the upper body.

This will guarantee your body an upright stance and improved balance.

3. REDUCED BACK PAIN

If you are spending much of your time performing duties that demand constant bending forward of your upper body part, your back shoulder and back muscles are likely to elongate while chest muscles become tight.

This may cause some discomfort and a narrow range of motion. Close grip preacher curl will be an ideal exercise to help reduce the pain.

ALTERNATIVES TO CLOSE GRIP PREACHER CURL.

1. STANDING DUMBBELL CURL

This exercise is a suitable alternative to close grip preacher curl. Both exercises works biceps and brachii muscles.

The only slight difference between the two is that by using a dumbbell, you will be guaranteed that your stronger bicep does not take over the other.

2. SPIDER CURL

Spider curl is an alternative to the preacher curl, however, it is much easier to perform than preacher curl.

The most challenging part of the range of motion is closer to the middle, the area around where the bicep experience its highest strength.

Spider curl requires an inclined bench press, a dumbbell or a resistance band for its performance.

3. STANDING CABLE CURL.

Standing cable curl is an exercise that can be performed in place of preacher curl.

The cable curl however has a slight advantage in that it has the ability to sustain tension on the biceps given that the direction taken by the resistance goes diagonal.

The exercise also provides for the use of different handle attachments eg straight bar handle, rope handle or an EZ bar depending on your needs.

4. STANDING BARBELL CURL

This exercise works to overload the biceps. Like preacher curl, it uses a barbell except that it requires you to stand and rely on your torso in order to isolate your arm.

It applies the use of same shoulder-width grip however, it poses more challenges than preacher curl with regard to keeping the elbows still and your ability to maintain the balance.

CLOSE GRIP PREACHER CURL MISTAKES TO AVOID.

1. CURLING WITH HANDS TOGETHER

It is not advisable to hold the bar with your hands touching as this creates excessive strain on your wrists thus making you weaker given that your biceps are not able to effectively contract when your hands are held together.

Ensure you hold the bar within your shoulder width in order to realise the outer head emphasy without the wrist discomfort as well as muscular contraction.

2. GETTING INCOMPLETE ELBOW EXTENSION

The exercise poses more challenge as you get closer to full elbow extension. Based on this knowledge, it is important to completely lower the weight down to realise full elbow extension. Additionally, ensure to achieve a full contraction by curling the weight until your biceps and forearm make involuntary contact.

3. LIFTING TOO MUCH WEIGHT

It is possible to lift too much weight on close grip preacher curls unknowingly. The narrow grip limits your biceps from producing much force as compared to when your hands are at shoulder width.

You will be compelled to reduce the reps so as to lift the same weight. Beware not to reduce the number of sets of about eight repetitions to have enough time under tension.