Spider Curl

One of the funkiest bicep variations I have found. Lay on stomach on an angled bench. Hold an EZ CURL bar or weight plates(shown) at full extension away from chest. Pull weight towards face in upward curling motion paying mind not to let elbows “wing out”, rather staying parallel focusing tension on the bicep.

Repetition Guide

Strength: 3-5 Reps X 4 Sets (Heavy Weights)

Size: 12 Reps X 5 Sets (Medium Weights)

Tone: 20 Reps X 3 Sets (Light Weights)