Equipmentez barbell
Difficultyintermediate
bicepsupper arms
Ez Barbell Spider Curl
The EZ barbell spider curl is an isolation exercise targeting the biceps, performed with the upper arms supported on a preacher bench or stability ball to minimize cheating and maximize biceps engagement.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- 2.Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- 3.Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- 4.Pause for a moment at the top, squeezing your biceps.
- 5.Inhale and slowly lower the barbell back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Ez Barbell Spider Curl in RepEight
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