How to do the EZ Bar Spider Curl
- Lean your chest over the top of a preacher bench, arms hanging down.
- Hold the EZ bar with an underhand grip on its inner bends.
- Pull the bar up by bending your elbows, keeping your upper arms still.
- Lower the bar slowly until your elbows are fully extended.
Full technique — 7 steps
- Stand at the back of a preacher bench and lean your chest against its top edge.
- Hold the EZ bar on its inner bends with an underhand grip and let your arms hang straight down.
- Let your upper arms hang nearly vertical and keep them fixed throughout the curl.
- Start with your elbows fully extended and your shoulders down away from your ears.
- Curl the bar toward your shoulders by bending your elbows while keeping your upper arms still.
- Squeeze the biceps at the top without letting the elbows drift forward.
- 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
Compared with similar variants
| EZ Bar Spider Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | EZ Bar, Preacher Bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
Kettlebell
- Incline Bench Kettlebell Preacher Curl Same level
- Kettlebell Concentration Curl Same level
Cable machine
- Single-Arm Cable Cross-Body Curl Harder
- Single Arm Cable Curl Same level
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
- This exercise EZ Bar Spider Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
