Barbell Spider Curl

Performing the: A Step-by-Step Tutorial Barbell Spider Curl

• Grip the barbell with an underhand grip, hands shoulder-width apart, and hold it at arm's length.
• Slowly curl the barbell up towards your shoulders, keeping your upper arms stationary and only using your forearms to lift the weight.
• Pause at the top of the curl, squeezing your biceps for a moment before slowly lowering the barbell back to the starting position.
• Repeat this movement for your desired number of repetitions, ensuring to maintain control and form throughout each rep.