How to do a ez-barbell spider curl

Setup:

1. Incline Bench: Adjust an incline bench to an angle of approximately 45-60 degrees.
2. Barbell Placement: Position the EZ-curl bar on the floor behind the end of the bench.
3. Prone Position: Lie face down on the bench, with your chest on the incline and your legs extended behind you, keeping your feet flat on the floor.
4. Grip: Reach down and grasp the EZ-curl bar with an underhand grip (palms facing up). Use either the inner or outer grips based on your preference.
5. Starting Position: Let your arms hang straight down towards the floor, with a slight bend in your elbows.

The Lift:

1. Curl Upward: Engage your biceps and curl the EZ-curl bar upwards towards your forehead, keeping your upper arms stationary.
2. Peak Contraction: Squeeze your biceps hard at the top of the movement, briefly holding the contraction.
3. Controlled Lowering: Slowly lower the EZ-curl bar back to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Keep your elbows tucked in and pointed slightly backwards throughout the entire movement.
• Focus on the Biceps: Concentrate on the feeling of your biceps contracting and shortening as you curl the bar upwards.
• Range of Motion: Curl the bar up as far as possible without your upper arms lifting off the bench.
• Grip Variation: You can experiment with different grip widths on the EZ-curl bar to find what feels most comfortable and effective for you.