Ez bar spider curl

Muscles worked: Upper arms
Upper arms
🔧 EZ Bar, Incline Bench ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set incline bench to 45 degrees. Lie face down, feet planted. Grip EZ-bar underhand, shoulder-width apart. Arms hang straight. Curl the bar upwards, contracting biceps, keeping elbows stationary. Curl until forearms are vertical. Pause, squeeze biceps. Slowly lower to starting position. Repeat.

Muscles Worked

Biceps
Secondary: Flexors

Tips

Keep elbows fixed, avoid forward movement. Use a controlled tempo. Eliminate swinging and momentum. Choose a challenging but manageable weight. Engage your core. Exhale on the curl, inhale on the lower.

Similar exercises

Ez bar reverse spider curl Upper arms · 🔧 EZ Bar 2/10 Barbell spider curl Upper arms · 🔧 Barbell 2/10 Dumbbell spider curl Upper arms · 🔧 Dumbbells, Incline Bench 2/10 EZ bar curl Upper arms · 🔧 EZ barbell 2/10 Spider hammer curl Upper arms · 🔧 Dumbbells 2/10 Ez bar biceps curl Upper arms · 🔧 EZ Bar 2/10 Ez bar close grip curl Upper arms · 🔧 EZ Bar 2/10 Ez bar reverse grip curl Upper arms · 🔧 EZ Bar 2/10
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