EZ Barbell Spider Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Lie prone (face down) on the bench with your chest supported by the top of the backrest and your feet firmly on the floor.
3. Grasp the EZ bar with a shoulder-width underhand grip on the inner serrated curves.
4. Let your arms hang straight down toward the floor, ensuring they are perpendicular to the ground.

How to do it

1. Exhale as you curl the bar toward your chin, keeping your upper arms stationary and perpendicular to the floor.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom to achieve a deep stretch before beginning the next rep.

Form checklist

• Keep your elbows pinned in space; do not allow them to flare out or swing forward.
• Ensure your chest remains in contact with the bench throughout the entire set.
• Maintain a neutral wrist position to focus the load on the biceps rather than the forearms.
• Avoid using momentum or 'kipping' the weight up.

Pro tips

• Focus on driving your pinkies toward the ceiling at the top of the movement to further engage the inner head of the biceps.
• Keep your head in a neutral position looking slightly forward to maintain spinal alignment.

Make it harder

• Add a 2-second isometric hold at the midpoint (90-degree angle) during the lowering phase.
• Perform '21s' by doing 7 reps in the bottom half, 7 reps in the top half, and 7 full-range reps.

Frequently asked

What muscles does the ez barbell spider curl work?

The ez barbell spider curl primarily targets the biceps.

What equipment do you need for the ez barbell spider curl?

The ez barbell spider curl uses ez barbell.

Is the ez barbell spider curl good for beginners?

The ez barbell spider curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps