EZ-bar spider curl

The EZ-bar spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench. The EZ-bar makes for a more comfortable wrist position, while the angle helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.


  1. Adds size and definition to the biceps
  2. Positioning on the incline bench helps isolate the biceps and enforce strict form
  3. Great burnout movement on arm day

EZ-bar spider curl Images


EZ-bar spider curl Instructions

EZ-bar spider curl muscle diagram
  1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
  2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
  3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
  4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
  5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
  6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
  7. Repeat for the recommended amount of repetitions.

Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.