EZ Barbell Spider Curl

Isolate and build your biceps with EZ Barbell Spider Curls. This exercise maximizes muscle contraction by enhancing range of motion for superior upper arm

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of EZ Barbell Spider Curl

Isolation

EZ Barbell Seated Curls

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

EZ Barbell Close Grip Preacher Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Isolation

EZ Barbell Curl

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

Dumbbell Standing Single Spider Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate

Description

A spider curl using an EZ barbell that targets the biceps and provides a greater range of motion than traditional curls.

Save EZ Barbell Spider Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do EZ Barbell Spider Curl

01
Setup
Lie chest-down on an incline bench set to about 45-60 degrees, allowing your arms to hang straight down towards the floor, fully extended.
02
Setup
Grab an EZ barbell with an underhand grip, hands placed on the inner curves of the bar, slightly narrower than shoulder-width apart. Ensure your elbows are close to your torso.
03
Keeping your upper arms stationary and elbows tucked, exhale and slowly curl the EZ barbell upwards towards your shoulders, squeezing your biceps at the peak contraction.
04
Inhale and slowly lower the EZ barbell back to the starting position with controlled movement, fully extending your arms to achieve a complete stretch in the biceps.

Tips

Focus on the mind-muscle connection, actively squeezing your biceps at the top of the movement to maximize contraction.
Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and minimize momentum.
Keep your elbows tucked and stationary throughout the entire movement to prevent shoulder involvement and isolate the biceps effectively.
Experiment with different incline angles on the bench to find the position that provides the greatest stretch and contraction for your biceps.

Common mistakes

Using momentum to lift the weight reduces biceps activation; instead, use a controlled, deliberate motion focusing only on elbow flexion.
Flaring elbows out during the curl shifts tension away from the biceps; keep them tucked close to your body to maintain isolation.
Not fully extending at the bottom limits range of motion; fully straighten your arms to achieve a complete stretch in the biceps.

In the Ellim app, EZ Barbell Spider Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train ez barbell spider curl?

Get Ellim — Free

Questions

What muscles does EZ Barbell Spider Curl work?

EZ Barbell Spider Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is EZ Barbell Spider Curl good for beginners?

EZ Barbell Spider Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for EZ Barbell Spider Curl?

You need EZ Barbell to perform EZ Barbell Spider Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for EZ Barbell Spider Curl?

Focus on the mind-muscle connection, actively squeezing your biceps at the top of the movement to maximize contraction. Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and minimize momentum. Keep your elbows tucked and stationary throughout the entire movement to prevent shoulder involvement and isolate the biceps effectively. Experiment with different incline angles on the bench to find the position that provides the greatest stretch and contraction for your biceps.

What are common mistakes when doing EZ Barbell Spider Curl?

Using momentum to lift the weight reduces biceps activation; instead, use a controlled, deliberate motion focusing only on elbow flexion. Flaring elbows out during the curl shifts tension away from the biceps; keep them tucked close to your body to maintain isolation. Not fully extending at the bottom limits range of motion; fully straighten your arms to achieve a complete stretch in the biceps.