EZ Bar Spider Curl - An Unconventional Exercise To Build Biceps

EZ Bar Spider Curl – An Unconventional Exercise To Build Biceps

EZ Bar Spider Curl frankly is an effective exercise to enhance your Biceps. Are you seeking to use outstanding form and build your Biceps quickly? Simply try our article to help you get going today.

EZ Bar Spider Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: EZ Bar and Incline Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

EZ Bar Spider Curl Procedure

  • Lay on an incline bench chest down with your shoulders above the end of the bench.
  • Grab the EZ bar with a shoulder-width underhand grip, palms turned slightly inward.
  • Then, curl the EZ bar until your just past a right angle with your elbows.
  • Next, lower the EZ bar until your arms are fully extended.
  • Repeat your EZ bar spider curls until you have finished with your desired number of reps.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


If you’d like to generate the most effective muscle growth, you need to follow these easy tips. Also, in case you wish to minimize your likelihood of an injury, you ought to understand these tips.

  • having your elbows forward can permit your biceps to not relax at the bottom. Reducing the time under tension in your biceps between repetitions will enable your muscle tissue to fatigue sooner.
  • View Your Technique by Make Use Of A Mirror If Available. You could feel a little vain looking in a mirror when you are training, but you are not adoring yourself, you are ensuring your technique is strong.
  • conduct your large compound lifts first of your routine, next complete isolation movements to target particular muscle groups afterward. You want the maximum performance of your individual muscle groups any time you do compound movements such as bench, deadlift, and squats. After that you want to focus on the muscle groups of which you observed were weak in those lifts, or zones that didn’t get fatigued because of the style of compound exercise you conducted.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should stop these general issues to sustain great form and build muscle. Likewise, when you stay away from these issues you will reduce the risk of having to deal with injuries.

  • Stop Cheating. In the majority of the time, cheating is utilizing momentum as a substitute for the strength of your target muscle tissue. Sometimes, some cheating on your final rep can be good to overload your muscle, although not for more than a small number of reps.
  • You Can’t Overlook Any Of Your Discomfort. Stiff and sore muscle tissue and injury pain are definitely not always the same. Once you appear agony any time you are performing exercises you will want to stop, or you could simply just make this injury worse yet.
  • You Must Not Skip Out On Recovery Times. Over training might actually help make you weakened in lieu bigger.

To Avoid More Bodybuilding Mistakes Look Here.

EZ Bar Spider Curl Recap

From now on you can conduct ez bar spider curl optimally. Your future level is to perform ez bar spider curl as a piece of your periodic weight training system to grow your Biceps.

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