EZ Bar Spider Curls - Biceps Exercise Guide with Photos
EZ bar spider curls are excellent for developing size and strength
in the arms. This is a biceps exercise that involves a piece of
equipment called a standing preacher bench along with an EZ bar
which is basically an angled bar. The EZ bar equipment is similar
to a traditional barbell but instead of a straight bar, the EZ bar
has slightly curved handles on it where you place your hands. This
design was made specifically to relieve pressure off of the forearms
and wrists during different exercises by placing your hands in a
much more natural state. This is a single joint (only the elbows
moves) isolation type of exercise that is great for adding mass
to your biceps.
Exercise Instructions: Spider curls are
very similar to preacher curls except that they allow you
a much greater range of motion throughout the exercise due
to the angle of your arms hanging straight down. Using a standing
preacher bench, grab an EZ curl bar and rest your elbows on
the opposite side of the preacher pad allowing your arms to
hang straight down from the back of the machine. Execute the
movement just like you would a regular preacher curl and slowly
curl the EZ bar up to the top, pause for a moment to get a
full peak contraction and then slowly lower the weight back
down to the bottom. Since there is no support for your elbows,
avoid swinging the weight at the bottom of the exercise during
the repetitions. Always use a slow and controlled tempo during
the entire range of motion.
Muscles Targeted: EZ bar spider curls is an exercise that
was designed specifically to have the elbows ahead of the abdomen
and your arms hanging straight down which allows for an excellent
stretch in the biceps. The primary muscles involved with this exercise
include the biceps brachii (2 heads of the biceps) and the brachialis.
The secondary muscle that's targeted in this exercise is the brachioradialis
(forearms). The wrist flexors, finger flexors and the front deltoids
function as stabilizers.
Why This Exercise is Important: EZ bar spider curls are
significant in a variety of ways, including:
- Increases the strength, definition, mass and power of the biceps
and brachialis muscles. During the spider curl exercise the biceps
are highly isolated and stimulated by resistance which helps to
make the muscles stronger and more muscular.
- Provides some nice variety to traditional bicep exercises and
allows you to really feel the muscle working due to the angle
of the arms hanging straight down.
- Very beneficial to athletes who need strength and power in their
biceps. Strength in the upper arms is important in sports like
football, tennis, baseball, basketball, lacrosse, swimming and
Things To Avoid:
- The upper arms should remain stationery and flat against the
bench pad throughout the exercise while the forearms moves up
and down at the elbow joint. Focus on keeping the elbows in a
fixed and stable position and avoid moving them around during
- Avoid using fast and jerky movements or using your upper body's
momentum to curl the weight up to the top. Do each repetition
very slowly and controlled in order to create the needed resistance
to build bigger and stronger muscles.
- Avoid rounding or arching your back or hunching your shoulders
too far over throughout the exercise. Maintain good posture with
your chest out and always keep your back straight when you're
positioned on the preacher bench.
- Do not raise your feet off the ground. Keep your feet planted
firmly on the ground to provide stability and support.
Reps and Sets: A good fitness program should involve exercising
for 3-5 days per week. Each day should integrate at least thirty
minutes of general exercise for overall wellness. Beginners should
only do 1-2 sets of 12-15 repetitions when first starting out to
make sure their technique is spot-on in order to target the correct
muscles and avoid injuries. Only perform around 7-8 total sets for
your entire biceps workout. It's a small muscle so you don't need
to blast it out with 20 sets or you will overtrain your arms. During
each set you should strive to go heavy enough that you really feel
the muscle working along with a nice burn in the biceps. Make sure
to take rest breaks of around 90-120 seconds between sets to allow
the muscles to relax and recover. Focus on training your biceps
only once per week for optimal results.
Other Exercises To Use: If you wish to develop strength
and size then it is imperative to add variety to your workouts and
avoid doing the same routine with the same exercises week in and
week out. Together with EZ bar spider curls, you can also include
a few sets of standing barbell curls and one or two of the different
variations of the preacher curl (preacher curls over bench, machine
preacher curls, one arm dumbbell preacher curls, preacher hammer
dumbbell curls). All of these exercises are quite similar except
for the different positions they place the arms in which is important
for stimulating your muscles with new and unique movements to spur
growth. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the biceps.