EZ Bar Spider Curl
Gym Exercise Card
Equipment
The EZ Bar Spider Curl targets the biceps by positioning the upper arms to eliminate swinging and momentum, allowing for isolated contraction. It is performed on an incline bench with an EZ bar, enhancing focus on the Biceps Brachii through a full range of motion.
How to do it
- Set an incline bench at a moderate angle and position yourself face down, with your chest supported.
- Grip an EZ bar with an underhand grip, arms fully extended towards the floor.
- Curl the bar upward by flexing your elbows, keeping upper arms stationary.
- Squeeze the biceps at the top, then slowly lower the bar back to starting position.
- Repeat for desired reps, maintaining controlled motion throughout.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
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