How to do the Ez Barbell Spider Curl
Ez Barbell Spider Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using ez barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Ez Barbell Spider Curl demonstration · © GymiaFit
Ez Barbell Spider Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Ez Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Ez Barbell Spider Curl step by step
- 1Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- 2Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- 4Pause for a moment at the top, squeezing your biceps.
- 5Inhale and slowly lower the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Ez Barbell Spider Curl — questions
What muscles does the Ez Barbell Spider Curl work?
The Ez Barbell Spider Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Ez Barbell Spider Curl?
You need ez barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Ez Barbell Spider Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Ez Barbell Spider Curl?
Ez Bar Seated Close Grip Concentration Curl, Ez Barbell Close Grip Preacher Curl, Ez Barbell Close-grip Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Ez Barbell Spider Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.