EZ-Barbell Spider Curl
Expert Advice
Avoid swinging the weight and use a controlled motion to keep the tension on the biceps.
How-to-do Steps
- Lie prone (face down) on an incline bench with your chest at the top of the bench.
- Hold an EZ barbell with an underhand grip at shoulder width.
- Curl the barbell up towards your head while keeping your elbows fixed and exhaling.
- Slowly lower the barbell back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
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Muscles Worked
EZ-Barbell Spider Curl primarily targets the Biceps, with Strength mechanics using EZ Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
EZ Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does EZ-Barbell Spider Curl work?
EZ-Barbell Spider Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with EZ Barbell.
How many sets and reps should I do for EZ-Barbell Spider Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is EZ-Barbell Spider Curl suitable for beginners?
EZ-Barbell Spider Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
