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Exercises

Ez barbell spider curl

Ez barbell spider curl

Difficulty

Intermediate

Category

Strength

Target Muscle

Biceps

Secondary Muscles

forearms

Equipment

Ez barbell

Body Part

Upper arms

The 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.

The 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.

The 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.

How to Do the Ez barbell spider curl

How to Do the Ez barbell spider curl

How to Do the Ez barbell spider curl

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.

Related Exercises

Related Exercises

Band alternating biceps curl

Band concentration curl

Band one arm overhead biceps curl

Barbell alternate biceps curl

Barbell biceps curl (with arm blaster)

Barbell Curl

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