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All exercises

Ez barbell spider curl

Intermediate

Ez barbell spider curl is a isolation ez bar exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
EZ bar
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. 2Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
  3. 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell curlBarbell
  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez bar seated close grip concentration curlEZ bar
  • Ez barbell close grip preacher curlEZ bar

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restEz barbell spider curl

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