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EZ-Bar Spider Curl
An isolation exercise using an EZ bar on an incline bench that targets the biceps brachii, emphasizing the short head and brachialis, to build bicep peak and thickness for hypertrophy.
About Exercise
Equipment
EZ Bar, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Short Head, Brachialis
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust an incline bench to 45-60 degrees. Lie face down with chest pressed against the pad, arms hanging straight down, and grip the EZ bar underhand at shoulder width.
- Grip the EZ bar with palms up and arms fully extended.
- Keep upper arms stationary and elbows fixed.
- Curl the bar up by flexing elbows until forearms are vertical.
- Squeeze biceps at the top and hold briefly.
- Slowly lower the bar to full arm extension.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Elbows fixed in place
- Squeeze at the top
- Upper arms stationary
- Chest against bench
- Controlled descent
- Full extension
Breathing
Inhale as you lower the bar; exhale as you curl up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended with elbows under shoulders; curl until forearms are vertical or slightly past, keeping upper arms perpendicular to floor.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain present
- Use light weight to master form
- Keep torso stable to prevent lower back strain
- Maintain neutral wrist position
Spotting
Spotting not required; self-spot with safeties if needed for heavy sets.
Common Mistakes
- Swinging the body for momentum
- Allowing elbows to drift forward
- Incomplete range of motion
- Gripping too tightly causing wrist strain
- Lifting too quickly on ascent
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Adequate shoulder flexion
- Wrist mobility for neutral grip
Build Up First
- Basic bicep curl form
- Comfort with incline positioning
Also known as
Spider Curl, Incline EZ Curl, EZ Bar Preacher Curl
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