Ez Barbell Spider Curl

bicepsupper armsez barbell

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.

Ez Barbell Spider Curl exercise demonstration showing proper form

How to Do the Ez Barbell Spider Curl

Follow these steps to perform the Ez Barbell Spider Curl with correct form:

  1. 1Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. 2Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
  3. 3Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

Ez Barbell Spider Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
ez barbell
Body Part
upper arms
Category
Extended

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