Biceps exercise
EZ Bar Spider Curl
Curl with your chest resting on an incline bench, which removes swinging and isolates the biceps.
- Primary muscleBiceps
- EquipmentEZ bar and bench
- TypeIsolation
- LevelBeginner
- Biceps
- EZ bar and bench
How to do the EZ Bar Spider Curl
4 steps, in the order you do them.
- Rest your chest on a bench inclined at about 45° and let your arms hang with the EZ bar in an underhand grip.
- Without moving your elbows, bend your arms to raise the bar to shoulder height.
- Squeeze your biceps for a second at the top.
- Lower with control until your arms are fully extended.
Muscles worked
Common EZ Bar Spider Curl mistakes
What goes wrong most often when you do the EZ Bar Spider Curl, and how to fix it.
Your elbows drift forward and your shoulders help lift the bar.
Let your arms hang vertically under your shoulders and lift the bar only by bending your elbows.
Your chest comes off the bench at the top of the lift.
Keep your chest on the pad through the whole set. If it lifts, lower the weight.
You grip the bar on the straight section and your wrists twist.
Grip the EZ bar on the curves, where your wrists sit in a more natural position.
Alternatives to the EZ Bar Spider Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Incline Hammer CurlBiceps · Dumbbells and bench
EZ Bar CurlBiceps · EZ bar
Kettlebell Bicep CurlBiceps · Kettlebell
Dumbbell Concentration CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the EZ Bar Spider Curl work?
The EZ Bar Spider Curl works mainly the biceps.