Upper Arms Exercise · EZ Barbell

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EZ-Bar Spider Curl on an Incline Bench

This spider curl uses an incline bench to support the chest while the upper arms hang below the shoulders. A preacher curl supports the upper arms on a pad and is a different setup.

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Also known as: Ez Bb Spider Curl

Category

Upper Arms

Equipment

EZ Barbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the EZ-Bar Spider Curl on an Incline Bench

1. Set a stable incline bench and choose a light EZ bar that you can place and retrieve safely.
2. Lie chest-down on the angled pad with your feet supported. Let your arms hang below your shoulders with an underhand grip on the bar.
3. Bend your elbows to curl the bar while keeping your chest against the pad and your upper arms reasonably still.
4. Stop before the movement requires lifting your chest or swinging the bar.
5. Lower the bar under control, then place it down safely at the end of the set.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The EZ-Bar Spider Curl on an Incline Bench mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have ez barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the EZ-Bar Spider Curl on an Incline Bench work?

The EZ-Bar Spider Curl on an Incline Bench mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the EZ-Bar Spider Curl on an Incline Bench?

You do the EZ-Bar Spider Curl on an Incline Bench with an EZ bar and a stable incline bench supporting your chest. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the EZ-Bar Spider Curl on an Incline Bench?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the EZ-Bar Spider Curl on an Incline Bench?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the EZ-Bar Spider Curl on an Incline Bench?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.