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EZ Barbell Spider Curl
Muscles involved
The EZ bar spider curl is done chest-down on an incline bench. It isolates the biceps and gives a powerful peak contraction.
How to do it
- Place an EZ bar on the top of a preacher bench and sit down, leaning your torso 45° against the bench.
- Grip the bar with a supinated grip and hands at shoulder width, supporting your arms on the pad.
- Exhale and lift the bar by contracting your biceps, keeping the upper part of your arms fixed.
- Hold the contraction for a few seconds and lower the bar in a controlled manner, repeating the movement.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
EZ Barbell Spider Curl: which muscles does it work?
EZ Barbell Spider Curl mainly works: Biceps, Brachial, Forearms. It also involves: Biceps brachii, Brachioradialis.
