ArmsBicepsForearmsintermediateUncommon
Ez Barbell Spider Curl
How to do it
- 1The EZ barbell spider curl is an isolation exercise targeting the biceps, performed with the upper arms supported on a bench or ball to minimize cheating and maximize biceps engagement.
Coaching cues
- 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.
Equipment
barbell
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