The Ez Barbell Spider Curl is a variation of the traditional bicep curl that specifically targets the long head of the biceps. This exercise is often performed using an Ez curl barbell, which has a curved shape that allows for a more comfortable grip and better positioning of the wrists.
How to perform
To perform the Ez Barbell Spider Curl, follow these steps:1. Start by standing with your feet shoulder-width apart and holding an Ez curl barbell with an underhand grip, palms facing up. Your hands should be positioned on the outer curves of the bar, with your arms fully extended down in front of your body.
2. Position yourself in front of a preacher curl bench, or a incline bench set at an angle of around 45 degrees. Place your upper arms on the bench pad, with your chest pressed firmly against the bench and your armpits resting on the top.
3. Keeping your upper arms stationary and your elbows close to your body, exhale as you flex your elbows and curl the barbell towards your shoulders. Focus on squeezing your biceps at the top of the movement.
4. Hold the contraction for a brief moment, then slowly lower the barbell back to the starting position in a controlled manner, while inhaling.
5. Repeat for the desired number of repetitions.
To maximize the effectiveness of the Ez Barbell Spider Curl, ensure that you maintain proper form throughout the exercise. Keep your upper arms stationary and avoid using momentum to lift the weight. Additionally, focus on contracting your biceps with each repetition to fully engage the muscle.
As with any exercise, it is important to start with a lighter weight to master the movement and gradually increase the resistance as you become more comfortable and confident in your form. Consult with a fitness professional if you are unsure about how to perform the exercise safely and effectively.
Equipment required
EZ Barbell
The EZ Barbell is a curved weightlifting bar that is typically used for arm exercises such as bicep curls and tricep extensions. The unique design of the barbell helps to alleviate stress on the wrists and elbows, making it a versatile piece of equipment for targeting the muscles in the upper body. It is commonly utilized in strength training and bodybuilding routines to increase muscle mass and improve arm strength.