EZ Barbell Spider Curl

EZ Barbell Spider Curl

The EZ Barbell Spider Curl is a fantastic exercise that targets the biceps muscles in a unique and effective way. This exercise involves using an EZ barbell, which is specifically designed with a zigzag pattern to reduce wrist strain and provide a comfortable grip. The spider curl variation of this exercise focuses on isolating the biceps by eliminating momentum and engaging only the target muscles. To perform the EZ Barbell Spider Curl, you'll need an EZ barbell and an inclined bench set at a slight angle (around 45 degrees). Begin by lying face down on the bench with your upper chest against the incline and your arms extended straight down, gripping the EZ barbell with an underhand grip. Keep your elbows close to your sides and ensure that they are the only part of your arm moving throughout the exercise. As you curl the barbell upwards, concentrate on contracting your biceps and maintaining strict form. Remember to keep your upper arms stationary and only use the forearms to lift the weight. At the top of the movement, squeeze your biceps for a brief moment to maximize the muscle engagement. Slowly lower the barbell back to the starting position, maintaining control and resistance along the way. The EZ Barbell Spider Curl is an excellent exercise for building stronger and more defined biceps. By targeting the muscles from a different angle, this exercise helps to stimulate new muscle fibers and break through plateaus. Include it in your arm workout routine to create a well-rounded and visually appealing biceps development.


  • Grab an EZ barbell and load it with an appropriate amount of weight.
  • Stand upright and hold the barbell with an underhand grip, hands shoulder-width apart.
  • Tilt your upper body forward slightly and extend your arms fully, allowing the barbell to hang in front of your body.
  • Position your elbows against the inside of your thighs, just above your knees.
  • While keeping your upper arms stationary, exhale and curl the barbell upward as far as possible.
  • Pause at the top of the movement and squeeze your biceps.
  • Inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to target the biceps effectively.
  • Use a weight that allows you to perform the exercise with control and without swinging.
  • Engage the core and maintain a neutral spine throughout the movement.
  • Control the lowering phase of the movement to maximize muscle activation.
  • Ensure a full range of motion, allowing the barbell to come all the way down and fully extend the arms.
  • Incorporate a slow and controlled tempo to increase time under tension and promote muscle growth.
  • Avoid excessive elbow extension at the bottom of the movement to keep tension on the biceps.
  • Experiment with different grip widths to target different areas of the biceps.
  • Consider incorporating supersets or drop sets to further challenge the muscles and increase intensity.
  • Ensure proper nutrition and hydration to support muscle recovery and growth.


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