Step by step instructions, muscle activation and variants for the EZ Barbell Spider Curl.
The EZ barbell spider curl is performed lying face-down on an incline bench, allowing the arms to hang freely and keeping the biceps under constant tension throughout the entire range of motion. The angled grip of the EZ bar reduces wrist strain while targeting the biceps.
Common mistakes content is coming soon.
The EZ Barbell Spider Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.