Ez barbell spider curl

How to do it

1. 1Stand with your feet shoulder‑width apart and grip the EZ bar with a supinated (palms‑up) grip.
2. 2Rest your upper arms on a preacher bench or a 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 lower the bar slowly back to the starting position.
6. 6Repeat for 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.