EZ Bar Spider Curl

How To Do An EZ Bar Spider Curl Correctly

The EZ bar spider curl is a great isolation exercise that targets the short head of the biceps.

I like using the EZ bar as I find the curved handles are easier on the elbow joints.

To get started:

1. Set a bench at a 45 degree incline and lay on top with your chest and stomach pressed into the pad.
2. Plant your toes into the ground to stabilize your body.
3. Grip the EZ bar with a shoulder width, underhand grip.
4. Keep your upper arms stationary as your bend your elbows and contract your biceps to curl the EZ bar towards your chin.
5. Under control, slowly reverse the movement back to full extension and repeat.

Primary Muscles Worked

Other Bicep Curl Variations

• Dumbbell Spider Curl
• EZ Bar Biceps Curl Against A Wall
• Standing EZ Bar Curl