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Biceps · Intermediate

EZ Barbell Spider Curl

Accessory drill that develops controlled strength in the target muscles using an EZ bar, with emphasis on the biceps.

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Exercise overview

Training details

Biceps

Equipment

Ez Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by laying face down on an incline bench and gripping the EZ bar with an underhand grip.
  2. 02Allow the bar to hang down towards the ground, arms fully extended.
  3. 03Engage your biceps and curl the bar up towards your shoulders, keeping your elbows stationary.
  4. 04Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSpider CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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