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Biceps · Ez barbell · Intermediate

How to do Ez Barbell Spider Curl

The EZ barbell spider curl is an isolation exercise targeting the biceps, performed with the upper arms supported on a preacher bench or stability ball to minimize cheating and maximize biceps engagement.

Ez Barbell Spider Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Ez barbell
Level
Intermediate
Category
Biceps

How to do Ez Barbell Spider Curl, step by step

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

Muscles worked

Ez Barbell Spider Curl works your biceps as the main mover, with help from your forearms.

Track Ez Barbell Spider Curl in SPLYT

Ez Barbell Spider Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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