Exercise guide · Intermediate · Compound
EZ Barbell Spider Curl: How to Do It & Muscles Worked
The EZ barbell spider curl is an isolation exercise targeting the biceps, performed with the upper arms supported on a preacher bench or stability ball to minimize cheating and maximize biceps engagement.
How to do the ez barbell spider curl
- Step 1: Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Step 2: Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Step 3: Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Step 4: Pause for a moment at the top, squeezing your biceps.
- Step 5: Inhale and slowly lower the barbell back to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
EZ Barbell Spider Curl alternatives
More exercises that train the biceps as their main target:
-
Athletic Cable Overhead Curl on Exercise Ball
Biceps · Cable · Intermediate compound -
Barbell Drag Curl
Biceps · Barbell · Intermediate compound -
Barbell Lying Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Prone Incline Curl
Biceps · Barbell · Intermediate compound -
Barbell Reverse Preacher Curl
Biceps · Barbell · Intermediate compound -
Barbell Seated Close-Grip Concentration Curl
Biceps · Barbell · Intermediate compound -
Barbell Standing Concentration Curl
Biceps · Barbell · Intermediate compound -
Cable Drag Curl
Biceps · Cable · Intermediate compound
More biceps exercises
-
Barbell Curl
Biceps · Barbell · Beginner compound -
Dumbbell Biceps Curl
Biceps · Dumbbell · Beginner compound -
Band Alternating Biceps Curl
Biceps · Band · Beginner compound -
Band Concentration Curl
Biceps · Band · Beginner compound -
Band One Arm Overhead Biceps Curl
Biceps · Band · Beginner compound -
Barbell Alternate Biceps Curl
Biceps · Barbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.