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