EZ Barbell Spider Curl
How to do it
Starting position
- Set the incline bench angle to 45 degrees.
- Lie face down with your chest pressed against the top of the bench.
- Firmly plant your feet flat on the ground.
- Grip the EZ bar at shoulder-width and extend your arms downward.
Movement
- Keep your elbows pinned in place by your torso.
- Pull the bar toward your face using your biceps.
- Squeeze the muscle for 1 sec at the top.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you lift the bar and inhale as you lower it.
Trainer tips
- Lie face down with your chest against an incline bench
- Let your arms hang below your shoulders
- Keep your upper arms pinned and curl up using only your biceps
Cautions
- Hyperextending your elbows can injure the joints, so keep a slight bend.
- Arching your lower back can cause lower back pain, so brace your abs and keep your upper body straight.
- Swinging the arms and using momentum
- Not lowering all the way down
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  EZ bar Incline bench Adjustable bench |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
24 similar exercises
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- Negative Leg Concentration Curl
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- Concentration Curl Form Correction (Arms)
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- Bodyweight Seated Single Arm Concentration Curl
- Barbell Seated Close Grip Concentration Curl
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How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
EZ Barbell CurlEasierEZ Barbell Seated CurlsEasierCable Overhead CurlHarderCable Incline Biceps CurlSimilar exerciseTwo Legs Hammer Curl with TowelSimilar exerciseDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipmentBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.