Muscles worked
biceps, forearms
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ez barbell spider curl
- Body part
- upper arms
- Equipment
- ez barbell
- Target muscle
- biceps
- Muscle group
- forearms
Secondary muscles
How to perform it
- 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.
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