Exercise no. 1

Spider Curls

4 sets of 10 reps

  1. Load a desirable/management amount of weight onto an EZ bar. Hold the EZ bar on the inside grips with your pulls facing upwards and inwards (following the curve of the EZ bar).
  2. Find an incline bench and lay with your torso against the incline portion of the bench with your feet touching the ground. The EZ bar should be in front of you on the other side of the backside of the bench that your torso is on. Your head should be slightly above the top of the bench.
  3. Keeping your elbows into the bench and your torso and your upper arms stationary, exhale while curling the bar up towards the incline side of the bench. Go as high as possible, squeezing at the top of the rep.
  4. Pause then inhale while slowly bringing the bar back to your starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Reverse Grip Curls

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Exercise no. 3

Alternating Hammer Curls

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