Ez Barbell Spider Curl
Learn how to do the Ez Barbell Spider Curl with proper form and technique. This ez barbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Ez Barbell Spider Curl
Follow these steps to perform the Ez Barbell Spider Curl with correct form:
- 1Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- 2Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- 4Pause for a moment at the top, squeezing your biceps.
- 5Inhale and slowly lower the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Ez Barbell Spider Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- ez barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Ez Barbell Spider Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Ez Barbell Spider Curl work?
The Ez Barbell Spider Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Ez Barbell Spider Curl?
The Ez Barbell Spider Curl requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Ez Barbell Spider Curl with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Ez Barbell Spider Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Ez Barbell Spider Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Ez Barbell Spider Curl best for?
The Ez Barbell Spider Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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