Ez Barbell Spider Curl
Also known as: ez bar spider curl, ez-bar spider curl
Ez Barbell Spider Curl trades complexity for muscle you built on purpose, and it fits late in an arms workout.
How to do Ez Barbell Spider Curl
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Ez Barbell Spider Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.
Common Ez Barbell Spider Curl Mistakes
Setting the hands unevenly across the bends
Use the same bend on both sides so the load stays centred.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Ez Barbell Spider Curl
Swap Ez Barbell Spider Curl For
Ez Barbell Spider Curl — Frequently Asked Questions
How do you do the Ez Barbell Spider Curl?
Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Barbell Spider Curl work?
The Ez Barbell Spider Curl primarily targets the biceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the Ez Barbell Spider Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Barbell Spider Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Ez Barbell Spider Curl?
Try the Barbell Reverse Preacher Curl, Band Concentration Curl or the Dumbbell Alternate Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Ez Barbell Spider Curl the same as the ez bar spider curl?
Yes. The Ez Barbell Spider Curl is also commonly called the ez bar spider curl or the ez-bar spider curl. Different gyms and training programs label it differently, but "ez bar spider curl" and "ez-bar spider curl" refer to this same movement.
