EZ-Bar Spider Curl

1. Set up a preacher bench so that the top of the pad is inclined slightly.

2. Select an appropriate weight for your fitness level and load it onto an EZ bar.

3. Stand behind the preacher bench and grip the EZ bar with an underhand grip, hands shoulder-width apart.

4. Lean over the bench so that your armpits are resting at the top of the pad, and your arms are fully extended with the barbell hanging down.

5. Without swinging or using momentum, exhale and curl the bar upwards by contracting your biceps, keeping your upper arms stationary against the pad.

6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.

7. Hold the contraction for a moment, then inhale and slowly lower the barbell back to the starting position in a controlled manner.

8. Complete the desired number of reps and sets, making sure to maintain proper form throughout the exercise.

Tips:

• Do not use your back or shoulders to lift the weight; the movement should be isolated to the biceps.

• Avoid locking your elbows at the bottom of the movement to keep tension on the biceps.

• Adjust the seat height if necessary so that the pad supports your arms without restricting your range of motion.

• Start with a lighter weight to prioritize form and prevent injury.

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