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Exercise guide
EZ Bar Spider Curl
A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.
What this exercise works
- Muscles
- biceps brachii · brachialis · brachioradialis
- Goals
- hypertrophy
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie chest down on an incline bench holding an EZ bar with underhand grip.
- Let your arms hang straight down from your shoulders.
- Curl the bar up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower the bar back down with control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Let your arms hang straight down and keep the upper arms fixed.
- Curl with the biceps only — the bench removes any excuse to swing.
- Lower to a full stretch before starting the next rep.