TETSUEz Barbell Spider Curl
The Ez Barbell Spider Curl is an ez barbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
ez barbell
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.
Common questions
What muscles does the Ez Barbell Spider Curl work?
The Ez Barbell Spider Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Ez Barbell Spider Curl?
You need an ez barbell to perform the Ez Barbell Spider Curl.
How many sets and reps of the Ez Barbell Spider Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Ez Barbell Spider Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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