# EZ Bar Spider Curl

A chest-supported biceps curl with an EZ bar, leaning over the top of a preacher bench so your arms hang straight down. The torso cannot help the lift, so the biceps work through a strict range.

- Beginner · Isolation
- Equipment: EZ Bar, Preacher Bench
- HD video: https://media.seto.fit/exercises/spider-curl-ez-bar/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-spider-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10

## How to do the EZ Bar Spider Curl

1. Lean your chest over the top of a preacher bench, arms hanging down.
2. Hold the EZ bar with an underhand grip on its inner bends.
3. Pull the bar up by bending your elbows, keeping your upper arms still.
4. Lower the bar slowly until your elbows are fully extended.

### Full technique — 7 steps

1. Stand at the back of a preacher bench and lean your chest against its top edge.
2. Hold the EZ bar on its inner bends with an underhand grip and let your arms hang straight down.
3. Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
4. Start with your elbows fully extended and your shoulders down away from your ears.
5. Curl the bar toward your shoulders by bending your elbows while keeping your upper arms still.
6. Squeeze the biceps at the top without letting the elbows drift forward.
7. Lower the bar under control until your elbows are fully extended again.

## Common mistakes

- Letting elbows drift forward
- Cutting off the bottom range
- Shrugging shoulders toward ears
- Lifting the chest off the bench
- Bending wrists under the bar

## Form cues

- Keep upper arms still
- Let arms hang fully
- Fully extend each rep
- Keep shoulders down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)
- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: EZ Bar Spider Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the EZ Bar Spider Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

### Which joints does the EZ Bar Spider Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the EZ Bar Spider Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the EZ Bar Spider Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Spider Curl?

Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl. Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl.

### What is an easier version of the EZ Bar Spider Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the EZ Bar Spider Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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