Description

The ez barbell spider curl is a great exercise for targeting the biceps and improving arm strength and definition.

Starting Position

Start by standing with your back straight, holding an EZ barbell with an underhand grip, and your arms fully extended.

Technical Execution

Slowly curl the barbell towards your shoulders by flexing your biceps while keeping your upper arms stationary. Lower the barbell back down in a controlled manner.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and squeezing your biceps at the top.

Variations

You can perform spider curls using dumbbells, cables, or a straight barbell for variation.

Common Mistakes

Common mistakes include using momentum to swing the weight up, arching the back, and not fully extending the arms.

Practical Advice

Focus on controlled movements and proper form throughout the exercise to maximize its effectiveness.

Additional Notes

It is important to maintain proper breathing and ensure a full range of motion to fully engage the biceps.

Difficulty Level

Intermediate

Equipment Needed

EZ barbell

Primary Muscles

biceps

Secondary Muscles

forearms