Movement overview

The EZ-Bar Spider Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar while lying face down on an incline bench, allowing for a greater range of motion and increased muscle engagement. This exercise emphasizes the peak contraction of the biceps and minimizes shoulder involvement.

Step-by-step cues

1. Set an incline bench to approximately a 45-degree angle.
2. Lie face down on the bench with your chest supported and feet firmly planted on the ground.
3. Grip the EZ-bar with an underhand grip (palms facing up), hands shoulder-width apart.
4. Let your arms hang straight down, perpendicular to the floor.
5. Keeping your elbows stationary, curl the bar upwards by contracting your biceps.
6. Continue curling until your forearms are vertical or slightly past vertical for maximum contraction.
7. Pause briefly at the top of the movement, squeezing your biceps.
8. Slowly lower the bar back to the starting position, fully extending your arms.
9. Repeat for the desired number of repetitions.

Technical tips

• Ensure your elbows remain fixed and do not move forward during the curl to maintain focus on the biceps.
• Use a controlled tempo to maximize muscle tension throughout the movement.
• Avoid swinging or using momentum; focus on isolating the biceps.
• Select a weight that allows you to perform all repetitions with proper form.
• Keep your core engaged to maintain stability on the incline bench.
• Exhale as you curl the bar up and inhale as you lower it back down.