This exercise strengthens your biceps

Instruction on how to do spider curl

1. Before you start. Set up 2 bars that will hold the barbell on top of a bench or a preacher bench where you could sit on. Balance the barbell and make sure that it won’t fall.
2. Go to the front of the preacher bench and lie down on prone position slanting at 45 degree. Your stomach and torso will be pressing on to the preacher bench.
3. Grab the barbell. Stretch your arms and grip the bar of the barbell with your palms facing up.
4. While you exhale slowly raise the barbell up and hold the position for a moment. While on it, squeeze your muscles a little.
5. As you inhale slowly put the barbell back assuming the starting position.
6. Do 8-12 reps depending on your capacity.

Video Demos on how to do spider curl

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