Exercise library · Biceps
Spider Curl EZ Bar
The Spider Curl EZ Bar is an EZ bar exercise that targets the biceps, with the forearms assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Set an incline bench to a steep angle and lie face down with your chest supported and arms hanging straight down.
- Hold the EZ bar with a comfortable supinated grip, allowing your arms to fully extend.
- Keep your elbows slightly in front of your shoulders and ensure your upper arms stay fixed.
- Curl the EZ bar upward toward your shoulders using only your biceps.
- Squeeze your biceps strongly at the top of the movement.
- Lower the EZ bar back to the starting position in a slow and controlled manner.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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