BARBELL & BAND SPIDER CURL

BARBELL & BAND SPIDER CURL


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Set your bench to a 45 degree angle run a band through the underside of the bench feet. Lean in, don’t sit, your legs should be out straight behind you and you should be on your toes. Keep your chest up & shoulders back then let the barbell hang down. An underhand-grip on an EZ-bar using the bars narrow-grip placement will give you maximum bang for your buck on this exercise.
  • REP: Try to keep your elbows tight into the bench as you curl the bar up towards your shoulders. Squeeze your biceps HARD both on the way up and on the way down – there’s a ton of extra gains to be reaped from this exercise if you control the negative phase of each rep!
  • TIP: Our arms are positioned in front of the body on this exercise, which places our biceps in a shortened state. That makes this a great exercise choice when your biceps are already beginning to tire and you really want to zap them. The extra resistance provided by the band will make it even tougher in the top third of the rep!

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Biceps, Forearms)
spider curl demo

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