EZ-Barbell Spider Curl

Expert Advice

Avoid swinging the weight and use a controlled motion to keep the tension on the biceps.

Lie prone (face down) on an incline bench with your chest at the top of the bench.
Hold an EZ barbell with an underhand grip at shoulder width.
Curl the barbell up towards your head while keeping your elbows fixed and exhaling.
Slowly lower the barbell back to the starting position while inhaling.
Repeat for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

EZ Barbell

Exercise Type

Strength