The EZ Bar Spider Curls prove to be an effective curl bar exercise out there.
It creates enough tension in your biceps to get you moving towards your desired biceps.
Every exercise has its downs and ups, but not to worry, we cover everything you need to know about Ez bar Spider Curl, from pro tips to benefits, and the list goes on.
Now, it’s time to gear up, head to the gym, and put what you learned into action.
Don’t just read about it; experience the burn, feel the pump, and watch your biceps transform.
How Heavy Should I Go on Spider Curls?
Using more weights than recommended might cause serious injuries.
No worries!
Here is the table of recommended weights for each strength level:
| Stage | Weight (lb) |
| Beginner | 10 to 13 lb |
| Standard | 65 to 73 lb |
| Pro | 170 to 181 lb |
Ez Bar Spider Curl Muscles Worked
The EZ bar spider curl is incredible for your biceps peak.
The exercise predominantly targets the short head of the biceps, which sits on the inner side.
Using the EZ bar grip makes it possible to focus on the short head, while the incline bench also contributes to this engagement.
The brachialis serves as a secondary muscle that works alongside the biceps and triceps.
Forearm muscles get involved during the curling phase, with notable activation throughout the movement.
The outer side of the forearm, or brachioradialis, often receives significant activation as well because squeezing the biceps also engages the outer side.
How to Do Ez bar Spider Curl
Equipment: Ez Bar, Adjustable Bench
Grip: Supinated Grip / Shoulder Width Apart
Primary Muscle Work: Short Head (Biceps Brachii)
How to Do
- Set your incline bench at a 60-degree angle. It should be high enough for your arms to dangle straight down.
- Get your chest nice and high on the incline bench. Your arms should be in a supinated position.
- Grab an EZ curl bar. Get a grip a little more on the narrow side, roughly around shoulder-width.
- Sit the EZ bar right into your hands so your arms are extended straight down. Position your chest nice and high.
- Lift the bar towards your chest and squeeze the top. Lower the bar down with controlled movement.
Pro Tips
- Your legs should be spread up, not close to the bench.
- Keep a firm and steady grip on the dumbbells or EZ bar throughout the exercise.
Benefits Of Ez bar Spider Curl
Key Benefits of EZ Bar Spider Curls to Know Before Pumping Your Muscles.
Better Muscle Shape
The definition of the biceps can differ from exercise to exercise.
The EZ bar spider curl promotes a full range of motion and continuous tension throughout, which gives your muscles a great workout.
Because the contraction on your biceps is greater than on any other muscle, your biceps definition will increase, resulting in the shape every lifter dreams of.
By performing this curl at an angle that isolates the biceps, individuals can achieve a more sculpted muscle shape.
Less Strain on the Wrists
One of the standout advantages of using an EZ bar for spider curls is the reduced strain on the wrists compared to traditional straight bar curls.
The angle allows you to grip the bar in a natural wrist position, which minimizes discomfort throughout the movement.
Putting less stress on your wrist can also enable lifters to focus on their bicep training without worrying about potential injuries.
Common Mistakes to Avoid
Common mistakes to avoid when performing Ez bar spider curl.
Swinging the Weight
While you might conclude that using an EZ bar for curl exercises means you won’t be swinging your weight much because of the bar’s design, the truth is that it’s still possible.
To lift the bar, your body will try to use any force necessary to make it happen.
Using your body might not cause much trouble, but it will keep you from reaching the full potential of the exercise.
Your body and elbows should stay still while you curl to maximize the effectiveness of the exercise.
Rolling Shoulders Forward
Maintaining proper form during EZ bar curls is essential for maximizing effectiveness and preventing injury.
Focus on engaging the shoulder blades instead of relying solely on arm strength.
Keep shoulders retracted and stable to avoid unnecessary stress on the joints.
Align the hips and shoulders throughout the movement; dropping the hips can diminish lift effectiveness.
Prioritize control over speed—rushing through reps reduces benefits and increases the risk of injury.
Each repetition should involve slow, deliberate motions to maximize time under tension and promote muscle growth.
Prioritize these elements for optimal results and joint health.
Alternatives
EZ Bar Preacher Curl
The preacher curl has many variations, but the best and ideal one for beginners would be with an EZ bar.
The comfort of the preacher bench and the easy grip of the EZ bar make this exercise more effective.
While the exercise might not go through the full range of motion, it still targets your biceps brachii effectively.
If you’re not a fan of sitting exercises, you can also perform the EZ bar preacher curl while standing by adjusting the bench.
Either way, this exercise is excellent for growing your biceps as a beginner.
Barbell Concentration Curl
The barbell concentration curl involves precise movements and may raise concerns about proper form, particularly “bending your upper body while seated.”
Despite this, it serves as an excellent alternative to the EZ bar spider curl.
The movement typically requires a bench but can be executed while standing, using your legs for support.
Whatever way you perform it, your biceps will surely pump throughout the movement.
One thing lifters should keep in mind is that the movement might seem easy, but it can be easily messed up, so keep your body in the correct position to ensure proper form and effectiveness.
Variations
Dumbbell Spider Curl
The dumbbell spider curl offers more versatility than the traditional EZ bar version.
Dumbbells are individual weights that allow you to select an even weight for both arms, keeping your curl on the spot while giving you an effective pump.
You can grow your biceps and forearms evenly for both arms by using dumbbells for spider curls and focusing more on the movement because each arm is moving individually.
If you want to address muscle imbalance, definitely give the dumbbell spider curl a try.
Prone Incline Barbell Curl
The identification of the incline bench curl and spider curl is somewhat similar, or should I say both exercises look almost like the same exercise.
However, incline bench barbell curls target the lower portion of the biceps, while EZ bar spider curls emphasize the peak and overall shape of the biceps.
The position of the bench can also be different for both exercises.
You can still try the incline bench barbell curl to activate the lower portion of your biceps, even though the EZ bar spider curl looks ideal for overall biceps development.
Featured image by Men’s Health edited by SA
