EZ Barbell Spider Curl
Description
The ez barbell spider curl is performed face-down on an incline bench with the arms hanging straight down toward the floor. An EZ bar is curled up toward the chin with no body swing whatsoever. The angled grips reduce wrist strain. It is one of the strictest biceps curls possible.
Equipment Required
EZ Barbell Spider Curl Instructions
- Set an incline bench to about 45 degrees.
- Lie face-down on the bench with chest pressed against the pad.
- Let your arms hang straight down toward the floor.
- Hold an EZ curl bar with an underhand grip on the angled grips.
- Brace your core and keep your chest pressed to the bench.
- Curl the bar up toward your chin.
- Squeeze the biceps hard at the top.
- Lower the bar slowly back to full arm extension.
EZ Barbell Spider Curl Form & Visual
EZ Barbell Spider Curl Benefits
- Strictest biceps curl variation
- Eliminates all body swing
- Reduces wrist strain
- Builds biceps shape
- Strong peak contraction
- Useful for biceps detail
EZ Barbell Spider Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
EZ Barbell Spider Curl Variations & Alternatives
- Spider Curl
- Preacher Curl
- Concentration Curl
- Cable Curl
