Adiletix - EZ Bar Spider Curl - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
EZ Bar Spider Curl
1 - Set an incline bench to approximately 45-60 degrees and position yourself face-down with your chest against the pad and your feet planted firmly on the ground.
2 - Grip the EZ bar with a supinated (underhand) grip on the inner angled handles, slightly narrower than shoulder-width apart.
3 - Let your arms hang straight down fully extended, holding the EZ bar at arm's length — this is your starting position.
4 - Keeping your upper arms perpendicular to the floor and stationary, curl the EZ bar upward by contracting your biceps until your forearms are fully flexed.
5 - Squeeze your biceps hard at the top of the movement for a brief pause.
6 - Slowly lower the EZ bar back to the starting position in a controlled manner, fully extending your arms.
