EZ-Bar Spider Curl

 

Targets the biceps.

On a preacher curl station: Grab an EZ curl bar. Stand behind the vertical pad, rest your body against one side of the pad, and rest your elbows on the other side of the pad. Keep your elbows stationary. Your upper arms are perpendicular to the ground. Your hands are at a shoulder width distance from each other. Your palms face up. Don't move your upper arms. Your arms are straight. Don't push your shoulders forward. Bend your arms. Pause. Return to the starting position.

On an incline bench: The incline bench is at a 45 degree angle. Grab an EZ curl bar. Stand between the incline bench, facing the front of the back pad. Keep your elbows stationary. Your abdomen and chest make contact with the front of the back pad. Rest your chest on the highest portion of the back pad. The top of the back pad is at underarm level. Your toes make contact with the ground. Your upper arms are perpendicular to the ground. Your hands are at a shoulder width distance from each other. Your palms face up. Don't move your upper arms. Your arms are straight. Don't push your shoulders forward. Bend your arms. Pause. Return to the starting position.

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