Barbell Spider Curl

Barbell Spider Curl कैसे करें

1. 1

   Set up a barbell with a light, manageable load and clear enough floor space to move freely for Barbell Spider Curl.

2. 2

   Take your start position with a tall spine, braced core and a secure grip or stance, feeling tension in the biceps.

3. 3

   Perform the working phase of Barbell Spider Curl with smooth control, squeezing the biceps and letting the triceps assist.

4. 4

   Breathe out on the effort, breathe in as you return to the start, and keep every repetition slow and even.

5. 5

   Avoid rushing, arching your back or losing balance; stop the set if form breaks down or you feel sharp pain.