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Spider curls, also known as prone incline curls ... Use dumbbells, a barbell, or an EZ bar as preferred. Curl the weight up to your shoulders and then lower it again. Go light; this is a very strict ...

a "curl bar." (But not an EZ-curl bar, which I'll discuss in the next section.) These shorter bars are used for exercises like barbell curls where you aren't going to be using a ton of weight ...

Set the Smith machine bar at chest ... an incline bench and curl dumbbells up towards your shoulders. Keep your upper arms still and focus on squeezing at the top. 6b. Spider Curl – 3 sets ...

Stand in front of a cable machine with a bar attachment, curl the bar towards your chest, and squeeze your biceps at the top. Lower slowly and repeat. Sit on an incline bench and curl dumbbells up ...

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Here's an example routine for your own blockbuster bulk-up. In our latest Do It Right post, we cover how to do bicep curls properly, so you'll get better muscle growth and avoid injury.

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