Animated GIF · Available via API
gif_boxEz Barbell Spider Curl
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fitness_center Equipment
Ez BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
pull
Ez Barbell Spider Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using ez barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
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