The EZ Bar Spider Curl is a great isolation exercise that targets the biceps. I like using the EZ Bar as I find the curved handles are easier on the elbow joints.
Watch the EZ BAR SPIDER CURL: exercise demonstration video above.
To perform EZ BAR SPIDER CURL:
1.Set a bench at a 45 degree incline and lay on top with your chest and stomach pressed into the pad.
2. Plant your toes into the ground to stabilize your body.
3. Grip the EZ bar with a shoulder width, underhand grip.
4. Keep your upper arms stationary as your bend your elbows and contract your biceps to curl the EZ bar towards your chin.
5. Under control, slowly reverse the movement back to full extension and repeat.
Blast your biceps, check out our The Biceps Blaster Workout video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.