Spider curl barbell

How to do it

1. 1 Lie face down on an incline bench with your chest against the pad and your feet on the floor.
2. 2 Hold a barbell with an underhand grip, hands shoulder-width apart, and let your arms hang straight down.
3. 3 Keeping your upper arms still, curl the barbell up towards your shoulders by bending your elbows.
4. 4 Squeeze your biceps at the top, then slowly lower the barbell until your arms are straight.

Tips

• Keep your chest pressed against the bench throughout the exercise.
• Your upper arms should stay pointing down; only your forearms move.
• Exhale as you curl the barbell up and inhale as you lower it.