Preacher Curl - Fitness Ball EZ Bar Close Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength EZ Bar Fitness Ball Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Kneel on one side of a fitness ball. Hold an EZ barbell with your hands with a close grip and your palms facing up (underhand grip). Ensure that your armpits are against the top of the ball with your triceps on the far side of the ball. This is the starting position. Curl the EZ barbell up to your chin. Your upper arms should remain on the ball throughout the entire motion. Exhale during this movement. Slowly lower the EZ barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Kneel beside a fitness ball holding an EZ bar with an underhand grip. The triceps should be flat on the pad.
Kneel on one side of a fitness ball. Hold an EZ barbell with your hands with a close grip and your palms facing up (underhand grip). Ensure that your armpits are against the top of the ball with your triceps on the far side of the ball. This is the starting position.
Step 2
Curl the EZ bar to your chin, keeping your upper arms on the ball.
Curl the EZ bar up to your chin. Your upper arms should remain on the ball throughout the entire motion. Exhale during this movement. Squeeze the biceps at the top of the movement.
Step 3
Slowly lower the bar to the starting position.
Slowly lower the bar to the starting position. Inhale during this movement. Hold an EZ barbell with your hands in a close grip and your palms facing up (underhand grip). Ensure that your armpits are against the top of the ball with your triceps on the far side of the ball.