Spider Curl

Instructions

1. 1

   Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.

2. 2

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

3. 3

   Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.

4. 4

   Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Inhale and slowly begin to lower the barbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions.