Exercises / Upper arms / Ez Barbell Spider Curl
Ez Barbell Spider Curl
Ez Barbell Spider Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: e-z curl bar.
- Equipmente-z curl bar
- Body partupper arms
- Primary muscles
- biceps, forearms
- Secondary muscles
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How to do it
- 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.