ez barbell spider curl

TARGET: biceps

EQUIPMENT: ez barbell

SECONDARY: forearms

1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
4. Pause for a moment at the top, squeezing your biceps.
5. Inhale and slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.