Biceps exercise · ez barbell
EZ Barbell Spider Curl
The ez barbell spider curl is an ez barbell exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Ez barbell
- Body part
- Upper arms
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every ez bar exercise.
