EZ-bar spider curl

• The EZ-bar spider curl is an ideal exercise for anyone looking to build up their arm muscles.
• It provides a great range of motion and the angle helps to ensure the biceps are isolated.
• The EZ-bar also makes it easier to maintain a comfortable wrist position throughout the exercise.
• This curl variation can be used to increase the intensity of any arm-focused workout and is usually done with moderate to high reps, such as 8-12 reps per set or more.
• It is an effective way to build up the biceps and can be done face down on either an incline bench or the flat side of a preacher bench.
• It adds size and definition to the biceps as well as helping to enforce strict form.
• It can also be used as a great burnout movement on arm day.

1. Set the bar on the part of the preacher bench that you would normally sit on.
2. Position yourself to lay at a 45-degree slant on the front side of the preacher bench, with your torso and stomach pressed against it.
3. Ensure your feet are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
4. Grab the barbell with a supinated grip (palms facing up) at shoulder width apart or slightly closer.
5. Lift the barbell upwards slowly, exhaling as you do so. Hold the contracted position for a second, squeezing the biceps.
6. Slowly bring the barbell back to the starting position while breathing in.
7. Repeat for the recommended number of repetitions.

Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.

1. Set the EZ-bar on the preacher bench, ensuring it is balanced and won't fall off.
2. Position yourself at a 45 degree slant on the front side of the preacher bench, with your torso and stomach pressed against it.
3. Place your feet firmly on the floor and rest your upper arms on the pad of the preacher bench.
4. Grab the EZ-bar with a supinated grip (palms facing up) at shoulder width apart or slightly closer.
5. Slowly lift the barbell upwards, exhaling as you do so. Squeeze your biceps at the top of the movement.
6. Lower the barbell back to the starting position, inhaling as you do so.
7. Repeat for the recommended number of repetitions.

Variation: You can also use dumbbells instead of the EZ-bar. Just make sure to position them properly on the preacher bench.

1. Ensure that the barbell is properly aligned and balanced on the preacher bench before starting the exercise.
2. Position yourself at a 45-degree slant with your torso and stomach pressed against the front side of the preacher bench.
3. Make sure your feet, especially the toes, are well positioned on the floor for stability.
4. Place your upper arms on the pad located on the inside part of the preacher bench.
5. Use a supinated grip (palms facing up) to grab the barbell, with your hands shoulder-width apart or slightly closer.
6. Lift the barbell slowly and exhale, squeezing the biceps at the contracted position for a second.
7. Lower the barbell back to the starting position slowly while breathing in.
8. Repeat the exercise for the recommended number of repetitions.

Variation: If using dumbbells instead of a barbell, ensure they are properly placed on the preacher bench before starting.