Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedIsolationBarbell
Ez Barbell Spider Curl
Biceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- 2
Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- 3
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- 4
Pause for a moment at the top, squeezing your biceps.
- 5
Inhale and slowly lower the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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