Ez barbell spider curl

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Ez barbell spider curl

Upper arms · Ez barbell

Target muscles

Biceps

Also works

Forearms

How to do it

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  1. 1Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. 2Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
  3. 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

Exercise text from exercises-dataset by Hasan Emir Yıldırım, MIT License. Credits