Spider Curl
The Spider Curl is an isolation strength exercise performed with an EZ curl bar. It primarily targets the biceps. Suitable for beginners.
Primary Muscles
Level
beginnerMechanic
isolationEquipment
e-z curl barCategory
strength
Instructions
- Lie face down on an incline bench set to about 45 degrees.
- Hold a barbell or dumbbells with arms hanging straight down.
- Curl the weight up toward your shoulders.
- Squeeze your biceps at the top, then lower with control.
- The angle eliminates momentum and isolates the biceps.