EZ Barbell Spider Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- EZ Barbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Spider Curl
Visualised Target Muscle Groups
Front
Back
How to: EZ Barbell Spider Curl
- Begin by laying face down on an incline bench and gripping the EZ bar with an underhand grip.
- Allow the bar to hang down towards the ground, arms fully extended.
- Engage your biceps and curl the bar up towards your shoulders, keeping your elbows stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
Common Mistakes
- Using momentum to lift the bar.
- Lifting weights that are too heavy.
- Not fully extending the arms during the curl.
Modifications
- Use lighter weights if experiencing discomfort.
- Perform the curl seated to provide back support.
Tips
- Keep your elbows close to your body throughout the movement.
- Control the weight on the way down to maximize muscle engagement.
- Avoid swinging your body to maintain proper form.
EZ Barbell Spider Curl Alternatives
Tags
biceps
arms
strength
curl
EZ bar
upper body
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