EZ Barbell Spider Curl

EZ Barbell Spider Curl

The EZ Barbell Spider Curl is a highly effective exercise that primarily targets the biceps brachii muscles, helping you build impressive arm strength and size. Named after the motion of a spider, this exercise isolates the biceps by limiting the involvement of other muscles, allowing for greater focus and intensity. To perform the EZ Barbell Spider Curl, you'll need an EZ curl bar and an adjustable workout bench. Unlike traditional bicep curls, where your arms hang freely, this exercise involves lying face down on an incline bench, positioning the arms in front of your body. The unique positioning of the spider curl enables a greater stretch at the bottom of the movement, increasing the range of motion and promoting muscle development. Since the EZ Barbell Spider Curl primarily targets the biceps, it can be a game-changer for those who struggle to develop their arm muscles. By isolating the biceps and eliminating the assistance of other muscles, you can place a greater demand on the targeted muscle fibers, leading to enhanced strength and definition over time. Integrating the EZ Barbell Spider Curl into your workout routine can help you achieve well-rounded and aesthetically pleasing arms. Remember to always maintain proper form, focus on slow and controlled movements, and challenge yourself with progressively heavier weights as your strength improves. Enjoy the burn and watch your biceps transform with this challenging yet rewarding exercise!


  • Grab an EZ barbell with an underhand grip, with your hands slightly narrower than shoulder-width apart.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Let your arms hang straight down in front of your thighs, keeping your elbows close to your torso.
  • Slowly curl the barbell up towards your chest by flexing your elbows, while keeping your upper arms stationary.
  • Continue curling the barbell until your biceps are fully contracted and the bar is at chest level.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Lower the barbell back to the starting position in a controlled manner, while keeping your upper arms stationary.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to effectively target the biceps muscles.
  • Include the EZ barbell spider curl in your arm workout routine for variety and to target different angles of the biceps.
  • Gradually increase the weight over time to continue challenging your muscles and promoting growth.
  • Incorporate both heavy weights and high repetitions into your workout regimen to build strength and endurance in the biceps.
  • Don't neglect the importance of proper nutrition, as it plays a significant role in muscle recovery and growth.
  • Allow adequate rest and recovery between sets and workouts to prevent overtraining and reduce the risk of injury.
  • Consider adding other exercises that target the biceps, such as barbell curls and hammer curls, to ensure overall muscle development.
  • Experiment with different grip variations on the EZ barbell spider curl for optimized muscle engagement and to prevent plateaus.
  • Track your progress by keeping a workout log to monitor increases in weight, repetitions, and overall performance.
  • Listen to your body and adjust the intensity and volume of your workouts according to your fitness level and individual goals.


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