ez barbell spider curl

Equipment

ez barbell

Target muscle

biceps

How to perform

1. 1

   Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.

2. 2

   Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.

3. 3

   Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.

4. 4

   Pause for a moment at the top, squeezing your biceps.

5. 5

   Inhale and slowly lower the barbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions.