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Intermediate
Biceps
Ez Barbell Spider Curl
The EZ barbell spider curl is an exercise just for your biceps. You lean your upper arms on a bench or ball for support. This support stops you from swinging the weight, making your arm muscles work harder.
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How to Perform
- 1Stand with your feet apart. Hold the EZ bar with your palms facing up.
- 2Rest your upper arms on the bench or ball so your elbows hang straight down.
- 3Keep your upper arms still. Breathe out and lift the bar up toward your shoulders.
- 4Hold for a second at the top and squeeze your biceps.
- 5Breathe in and slowly lower the bar back to the start.
- 6Repeat this for the number of reps you want to do.
Exercise Info
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