Ez barbell spider curl

How to do it

1. 1Stand with feet shoulder‑width apart and hold the EZ bar with a supinated grip, palms up.
2. 2Rest the upper arms on a Scott bench or stability ball, letting the elbows hang down.
3. 3Keeping the upper arms fixed, exhale and lift the bar toward your shoulders.
4. 4Pause briefly at the top, squeezing the biceps.
5. 5Inhale and slowly lower the bar back to the starting position.
6. 6Repeat the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.