How to do the Close Grip Preacher Curls
Primary: Biceps · also works Forearms.
The close grip preacher curl is an exercise that isolates the biceps muscles by placing the upper arms on a sloped bench, preventing momentum and assisting with focused muscle contractions. This exercise is particularly effective for targeting the lower part of the biceps and improving arm definition.
Step by step
- 1
Sit on the preacher bench and rest your arms on the pad, holding a barbell with a close grip (hands shoulder-width apart or closer).
- 2
Curl the barbell upwards slowly, contracting your biceps as you lift the weight towards your shoulders.
- 3
Lower the barbell back to the starting position with controlled motion, fully extending your arms while keeping contact with the pad.
Coaching cues
- Keep your elbows close to your body and avoid flaring them out.
- Focus on squeezing the biceps at the top of the movement for maximum contraction.
- Do not use your back or shoulders to lift the weight; maintain a steady and controlled motion.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Close Grip Preacher Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Close Grip Preacher Curls work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Close Grip Preacher Curls should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Close Grip Preacher Curls?
Same movement pattern, different equipment: Barbell Curl, Close Grip Barbell Curls, Ez Bar Curl Inside Grip, EZ Bar Preacher Curls, Barbell 21-s, Drag Curls.
Is the Close Grip Preacher Curls good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.