Intermediate
EZ BARBELL SPIDER CURL
Upper arms
Body Part
Biceps
Target Muscle
Ez barbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
2
Step:2 Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
3
Step:3 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
4
Step:4 Pause for a moment at the top, squeezing your biceps.
5
Step:5 Inhale and slowly lower the barbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
