Male

EZ Barbell Spider Curl

Muscles involved

The EZ barbell spider curl provides unmatched upper arm isolation, but paying close attention to your form will save you from common gym mistakes. The most frequent error athletes make with the EZ bar is swinging the body or letting their elbows drift backward to lift heavier weights. Doing this completely strips tension away from your biceps, brachialis, and forearms. By focusing on keeping your upper arms strictly pinned on the pad, you prevent your shoulders from taking over the lift. Another mistake to avoid is letting the weight drop rapidly on the negative phase; controlling the eccentric movement protects your joints while maximizing muscle recruitment. Stay focused on driving a strict contraction at the top of every rep, making sure your forearms, brachialis, and biceps do all the work cleanly.

How to do it

1. Place an EZ bar on the top of a preacher bench and sit down, leaning your torso 45° against the bench. 2. Grip the bar with a supinated grip and hands at shoulder width, supporting your arms on the pad. 3. Exhale and lift the bar by contracting your biceps, keeping the upper part of your arms fixed. 4. Hold the contraction for a few seconds and lower the bar in a controlled manner, repeating the movement.

Equipment required

Barra EZ

Muscles worked

Tips

- Keep the upper part of your arms fixed during the entire curl. - Lift the bar by contracting your biceps, not using momentum. - Control the descent, fully stretching the biceps.