Exercise library · Arms
EZ Bar Spider Curl.
Chest-supported EZ bar curl that removes momentum and keeps the biceps working through the top of the range.
Also known as: EZ Spider Curl, Barbell Spider Curl
BeginnerEZ bar · Incline bench
The numbers
Sets
3–4
Reps
10–15
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Set an incline bench to about 45 degrees and lie chest down on it
- Step 02
Let the arms hang straight down holding an EZ bar with an underhand grip
- Step 03
Keep the upper arms vertical and still
- Step 04
Curl the bar up until the forearms are vertical
- Step 05
Squeeze the biceps at the top, then lower slowly to full extension
What separates good from great
Pro cues.
Keep the chest on the pad the whole set
Do not swing the elbows forward
Use a lighter load than a standing curl
Common questions
Questions, answered.
- What is the EZ Bar Spider Curl?
- Chest-supported EZ bar curl that removes momentum and keeps the biceps working through the top of the range.
- What muscles does the EZ Bar Spider Curl work?
- The EZ Bar Spider Curl primarily works your biceps. It also recruits your forearms as secondary movers.
- What equipment do I need for the EZ Bar Spider Curl?
- You need an EZ bar and an incline bench to perform the EZ Bar Spider Curl.
- How many sets and reps should I do for the EZ Bar Spider Curl?
- A typical prescription for the EZ Bar Spider Curl is 3–4 sets of 10–15 reps. Rest about 60–90 seconds between sets.
- Is the EZ Bar Spider Curl good for beginners?
- Yes. The EZ Bar Spider Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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