EZ Bar Spider Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.

General Information

EZ Bar Spider Curl is an isolation exercise that primarily targets the biceps brachii, with emphasis on the short head and the brachialis. It is an intermediate level exercise that combines strict form with a controlled range of motion to maximize arm engagement.

The spider curl variation is performed while lying face down on an incline bench, which eliminates the ability to use body momentum, forcing the biceps to do all the work. The EZ bar’s angled grip is more ergonomic than a straight bar, reducing wrist strain and allowing for a more comfortable grip, especially for those with limited wrist mobility.

This exercise is great for achieving a strong peak contraction at the top of each rep and increasing bicep thickness. It also helps isolate the arms more effectively by removing shoulder and torso involvement, making it a valuable addition to any focused arm routine.

Instructions

Set an incline bench at a 45-degree angle and lie chest-down with your arms hanging straight down.
Grip an EZ bar with an underhand (supinated) grip, hands at a comfortable shoulder-width position.
Start with your arms fully extended and the bar hanging beneath you.
Curl the bar upward using only your biceps, keeping your upper arms perpendicular to the floor.
Squeeze at the top of the movement and hold briefly.
Slowly lower the bar back to the starting position in a controlled manner.
Repeat for the desired number of reps.

Common Mistakes

Using momentum

Swinging the bar defeats the purpose of isolation and reduces muscle engagement.

Letting elbows drift forward

Allowing the elbows to move during the lift takes tension off the biceps.

Gripping the bar too wide

Too wide of a grip can cause wrist strain and reduce range of motion.

Skipping the squeeze

Not pausing at the top reduces the effectiveness of the peak contraction.

Injuries

EZ Bar Spider Curl is a low to medium risk exercise when performed with proper form and moderate weight.

Because of the strict positioning, the most common issues involve elbow and wrist strain from poor grip alignment or using excessive weight. The EZ bar helps mitigate wrist stress, but poor control during the lift can still place stress on the joints.

To prevent injury, use a moderate load, maintain a neutral wrist angle, and focus on strict form. Avoid jerking the bar or allowing your shoulders to move during the lift, as this can introduce unnecessary strain on the elbows.

Frequently Asked Questions

Q: Is the EZ bar better than a straight bar for spider curls?: Yes, the angled grip of the EZ bar is easier on the wrists and can improve comfort and control.
Q: Can beginners do EZ Bar Spider Curls?: Yes, but they should start with light weights to master proper form first.
Q: How high should I lift the bar?: Lift until your forearms are nearly vertical and you feel a strong contraction, but don’t overextend.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.