Animated GIF · Available via API
gif_boxEz Barbell Lying Spider Curl
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fitness_center Equipment
Ez BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
pull
Ez Barbell Lying Spider Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using ez barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Lie face down on top of a preacher-style incline bench station, chest and stomach supported by the pad.
Reach down and grasp a fixed EZ barbell resting on the floor stand in front of you, using an underhand grip.
Let your arms hang straight down, elbows extended, with your upper arms braced against the bench.
Keeping your upper arms stationary, exhale and curl the bar up towards your chest, squeezing your biceps.
Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions.
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