How to do the Barbell Spider Curl
- 1Position yourself on a preacher curl bench with your chest against the pad.
- 2Grip the barbell with an underhand grip, hands shoulder-width apart.
- 3Start with your arms fully extended and the barbell hanging down.
- 4Curl the barbell upwards by flexing your elbows, keeping your upper arms stationary.
- 5Squeeze your biceps at the top of the movement.
- 6Lower the barbell back to the starting position in a controlled manner.
Muscle group
Arms
Type
Weights or Machine
Equipment
Barbell, Preacher Curl Bench
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