EZ Bar Spider Curl
What Is the EZ Bar Spider Curl?
EZ Bar Spider Curl is an isolation exercise that primarily targets the biceps and also engages the brachialis and brachioradialis. It is an intermediate-level movement performed face down on an incline bench, with the arms hanging straight down in front of the body so the elbow flexors do the lifting without help from the torso.
The chest-supported position eliminates the ability to use body momentum, so the arms have to move the bar on their own. Because the upper arms stay vertical while the torso is angled, the bar stays heavy through the top half of each rep instead of going light the way it does near the top of a preacher curl. The arms also sit in front of the torso, which shortens the long head of the biceps, and the movement is a common choice for training a hard squeeze at the top.
Many lifters find the EZ bar's angled grip more comfortable than a straight bar, especially those with limited wrist mobility. The hands sit semi-supinated on the angled sections, palms up and turned slightly in, rather than fully turned up as they would be on a straight bar.
It fits best later in an arm session, after heavier curls or pulling work, as a strict finisher with moderate loads. Lifters who are new to curling should first build control with the standing EZ Bar Curl, and anyone whose wrists dislike a fixed bar can use the same chest-supported setup with the Dumbbell Spider Curl.
Muscles Worked
- Biceps Brachii
- Primary
- Brachialis
- High
- Brachioradialis
- Medium
- Extensor Carpi Radialis
- Minimal
Instructions
- Set an adjustable bench to an incline of about 30 to 45 degrees.
- Lie face down with your upper chest at the top of the pad, legs extended behind you and toes on the floor.
- Pick the EZ bar up from the floor in front of the bench, or have a partner hand it to you.
- Hold the bar on its angled sections with an underhand, semi-supinated grip, palms up and turned slightly in, hands about shoulder-width apart.
- Let your arms hang straight down past the top of the pad, perpendicular to the floor.
- Keeping your upper arms vertical and your chest on the pad, curl the bar up by bending only at the elbows.
- Stop when the bar reaches about chin height with your forearms angled toward your shoulders, and squeeze your biceps briefly.
- Lower the bar under control until your arms are straight again.
- Repeat for the desired number of reps, then set the bar on the floor before getting off the bench.
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.
Using too much weight
A load you cannot curl with your chest on the pad forces you to swing or cut the range short, shifting strain onto the elbows and wrists.
Dropping into the bottom
Letting the bar fall the last few inches and bouncing out of straight arms loads the biceps tendon where it is most stretched.
Injuries
EZ Bar Spider Curl is a low risk exercise when performed with proper technique. The chest support takes the lower back out of the movement, so the load sits almost entirely on the elbows, wrists and forearms.
Because of the strict positioning, the most common issues involve elbow and wrist strain from poor grip alignment or using excessive weight. Many lifters find the EZ bar easier on the wrists, but poor control during the lift can still place stress on the joints. The front of the elbow, where the biceps tendon attaches, is most exposed at the bottom of each rep, so dropping into straight arms or bouncing out of them is the habit to avoid.
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. If the angled grip still bothers your wrists, the Dumbbell Spider Curl lets each hand find its own angle, and the EZ Bar Preacher Curl supports the upper arms on a pad. To progress, add a pause at the top or slow the lowering before adding weight.
Stop the set if you feel sharp pain at the front or inside of the elbow, wrist pain that builds from rep to rep, or numbness or tingling in the hand. A sudden pop at the front of the elbow followed by weakness or bruising needs a medical assessment before you curl again.
Other Names for the EZ Bar Spider Curl
The EZ Bar Spider Curl is also known as:
- EZ Bar Prone Incline Curl
Frequently Asked Questions
- Q: Is the EZ bar better than a straight bar for spider curls?
It is mainly a comfort choice. A study of trained men doing standing curls found only small differences in biceps and brachioradialis activity between a straight bar and an EZ bar, so pick the bar whose grip feels better on your wrists and elbows.
- 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?
Curl until the bar reaches about chin height with your forearms angled up toward your shoulders. Stop at the point where going higher would mean letting your elbows drift forward.
- Q: What bench angle works best for spider curls?
An incline of about 30 to 45 degrees suits most people. It should let your arms hang straight down past the top of the pad without the bar touching the bench.
- Q: Where do spider curls fit in a workout?
They work best after your heavier curls or back work, as a strict finisher for 3 to 4 sets of 8 to 15 reps.