APEX ZONE

Exercises · Strength

Spider Curl

E-z curl bar Biceps

The Spider Curl is a strength movement that targets your biceps. Here's how to do it with clean form.

How to do the Spider Curl

  1. Set an incline bench to 45 degrees, lie chest-down, and hang your arms straight toward the floor holding the EZ bar.
  2. Curl the bar toward your forehead by flexing at the elbows only.
  3. Squeeze the biceps hard at the top, then lower under control.
  4. Keep your upper arms perpendicular to the floor throughout the rep.

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