Movement overview

The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. This variation of the spider curl is performed with a pronated (overhand) grip on an EZ-bar, which emphasizes the forearms and provides a unique stimulus to the biceps. It is typically done on an incline bench to allow for a full range of motion and to minimize momentum.

Step-by-step cues

1. Adjust an incline bench to approximately a 45-degree angle.
2. Position yourself face down on the bench, with your chest and stomach supported, allowing your arms to hang freely.
3. Grip the EZ-bar with a pronated (overhand) grip, hands shoulder-width apart.
4. Start with your arms fully extended towards the floor.
5. Curl the bar upwards by flexing your elbows, keeping your upper arms stationary.
6. Squeeze at the top of the movement, ensuring maximum contraction in the forearms and biceps.
7. Slowly lower the bar back to the starting position, maintaining control throughout.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your wrists remain straight throughout the movement to avoid unnecessary strain.
• Focus on using your forearms and biceps to lift the weight, minimizing shoulder involvement.
• Keep your movements slow and controlled to maximize muscle engagement and reduce momentum.
• Exhale as you curl the bar upwards and inhale as you lower it back down.
• Start with a lighter weight to master the form before progressing to heavier loads.