- Use a slow 3 count on the way up and down
EZ Bar Spider Curls
This exercise targets your biceps and provides a low cardio benefit.
2 Days a Week to
3 Days a Week
EZ Curl Bar, Preacher Curl Bench
Starting Position: Position yourself on the preacher bench, but instead of using the sloped side, use the straight side. This will allow for a great range of motion. Hold a barbell with an underhand grip, hands about a foot apart. Hang your arms over the pad so they are straight down.
- 1 Exhaling, slowly curl the bar up towards your chin, until your forearms make a 90 degree angle with the pad.
- 2 Inhale and slowly lower the bar back to starting position.
- 3 Repeat this exercise until you have completed all repetitions for the set.