EZ-Bar Spider Curl
- Main muscle
- Biceps
- Difficulty
- Intermediate
- Movement
- Isolation · Single-joint
Equipment
- EZ curl bar
- Preacher curl bench
How to do it
- Stand behind a preacher bench on the steep side of the pad and lean your chest against it.
- Let your arms hang straight down along the pad and hold an EZ bar, palms up.
- Curl the bar up as high as you can and squeeze for a moment.
- Slowly lower the bar until your arms are almost straight.
Beginner tip: Use a lighter weight than usual and keep your chest on the pad.