Spider curls isolate your biceps by limiting momentum and maximizing tension.
Instructions
- Position yourself face down on the slanted side of a preacher bench, chest against the pad.
- Place your arms over the top and grip the EZ curl bar with palms facing up.
- Curl the bar upward slowly, squeezing your biceps at the top.
- Lower the bar with control to the starting position.
- Repeat for the desired number of repetitions.