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Biceps

EZ Bar Spider Curl

The EZ Bar Spider Curl is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.

Level: IntermediateEquipment: EZ barSingle-joint (isolation)

How to do it

  1. Set a bench to about 45 to 60 degrees and lie face down on it, chest against the pad and feet on the floor.
  2. Let your arms hang straight down in front of the bench and take an EZ bar on the outer angled sections, palms up.
  3. Keep the upper arms vertical and still.
  4. Curl the bar up toward your forehead until the biceps are fully shortened.
  5. Lower slowly until the arms hang straight again.

Tips

  • The hanging arms keep tension high at the top, so squeeze there.
  • Keep the chest on the pad so you cannot swing.

Common mistakes

  • Letting the elbows swing forward to finish the rep.
  • Lifting the chest off the pad.

Muscles worked by the EZ Bar Spider Curl

  • Biceps (short head) Primary37%
  • Biceps (long head) Primary24%
  • Brachialis Secondary22%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

EZ Bar Spider Curl alternatives

Same equipment

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Frequently asked questions

What muscles does the EZ Bar Spider Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the EZ Bar Spider Curl good for beginners?

The EZ Bar Spider Curl is rated intermediate. If you are new, learn the Cable Preacher Curl first and build up from there.

What is a good alternative to the EZ Bar Spider Curl?

For example the Cable Preacher Curl, Preacher Curl and EZ Bar Preacher Curl. They train mostly the same muscles, some with different equipment.

How do you make the EZ Bar Spider Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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