EZ Barbell Spider Curl

Muscles involved

BicepsBrachialForearms

How to do it

1. Place an EZ bar on the top of a preacher bench and sit down, leaning your torso 45° against the bench. 2. Grip the bar with a supinated grip and hands at shoulder width, supporting your arms on the pad. 3. Exhale and lift the bar by contracting your biceps, keeping the upper part of your arms fixed. 4. Hold the contraction for a few seconds and lower the bar in a controlled manner, repeating the movement.

Equipment required

Barra EZ

Muscles worked

MaleFemale

Biceps brachiiBrachialBrachioradialis

Tips

- Keep the upper part of your arms fixed during the entire curl. - Lift the bar by contracting your biceps, not using momentum. - Control the descent, fully stretching the biceps.

Difficulty