Barbell Spider Curl

Instructions

1. 1

   Set up an incline bench at a 45-degree angle.

2. 2

   Lie face down on the bench with your chest and stomach resting against it.

3. 3

   Hold a barbell with an underhand grip, shoulder-width apart.

4. 4

   Extend your arms fully, allowing the barbell to hang down towards the floor.

5. 5

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

6. 6

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

7. 7

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

8. 8

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

9. 9

   Repeat for the desired number of repetitions.