Add Yahoo as a preferred source to see more of our stories on Google. The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar. Spider curl's form is a ...

It targets underdeveloped parts of your biceps and forces better form ...

Grab an EZ bar with a narrow grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start ...

Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your bicep, then lower under control.

If you’re training at a full gym with lots of equipment, you may see a rack full of weights that resemble barbells, except they’re shorter with several bends in the middle. This is called a curl bar — ...