Are you tired of doing the same old bicep curls with traditional dumbbells? Are you looking for a way to spice up your arm day routine and really target those bicep muscles? Look no further than the ez bar spider curl. It’s common to hit a plateau in your bicep workouts, but adding variety with the ez bar spider curl can help break through that plateau and see results. In this post, we’ll go over the benefits of the ez bar spider curl and how to properly perform it to maximize your gains. So, let’s pump up those biceps and get ready to see some progress!
EZ Bar Spider Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: EZ Bar and Incline Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Spider Curl Instructions
- 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.
Video Tutorial
EZ Bar Spider Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of EZ Bar Spider Curl
The EZ Bar Spider Curl is an excellent exercise for building strength in the biceps brachii. Not only does it target this muscle, but it also strengthens the forearms and wrists. This exercise is a great addition to any strength training or fitness routine because it can be performed with light or heavy weights, and can be done in a standing or seated position. It works the biceps brachii in a very controlled manner, which helps to ensure that the exercise is being performed correctly. Furthermore, it has the potential to increase strength and size in the biceps brachii if done with heavier weights and higher repetitions. Therefore, incorporating the EZ Bar Spider Curl into your routine can lead to improved overall strength and muscular development.
Tips for Performing EZ Bar Spider Curl
Now that you know the correct form for the EZ Bar Spider Curl, here are some additional tips that will help you get the most out of this exercise. With these tips, you’ll be able to maximize your gains and get fit quickly!
- 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.
Benefits and Tips Video
Frequent Mistakes To Avoid
When doing the EZ Bar Spider Curl, it is important to make sure you are doing it correctly in order to maximize the potential of this exercise. Unfortunately, many people make common mistakes when performing this exercise that can hinder their results. To ensure you are getting the most out of this exercise, here is a list of mistakes to avoid.
- 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.
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Variations and Complementary Exercises
If you are looking to add variation, complements, or alternatives to the EZ Bar Spider Curl exercise, the following exercises are great options. They work the same muscles as the EZ Bar Spider Curl but with a different approach.
EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is an excellent complementary or alternative exercise for the EZ Bar Spider Curl. This exercise works the biceps muscles in a different way than the Spider Curl. Instead of curling the weight up from a seated position, you stand with your arms resting on the preacher bench and curl the weight up. This helps to reduce strain on the lower back and allows for greater range of motion, which can help to build strength and size in the biceps. Plus, it also helps to engage the core muscles more, allowing for more stability and balance.
Incline Alternating Dumbbell Hammer Curl
The Incline Alternating Dumbbell Hammer Curl is an excellent complementary or alternative exercise for the EZ Bar Spider Curl. This exercise is done on an incline bench, with the lifter holding two dumbbells in a hammer grip. The lifter then curls the weights in an alternating fashion while keeping their elbows close to their sides. This exercise works the biceps, forearms, and shoulders, while also improving the range of motion of the arm muscles. It also helps to improve balance and coordination, making it an excellent complementary exercise to the EZ Bar Spider Curl.
Incline Dumbbell Biceps Curl
The incline dumbbell biceps curl is a great complementary or alternative exercise for the EZ bar spider curl. This exercise targets the same primary muscle groups as the EZ bar spider curl, but it works them in a slightly different way. With this exercise, the dumbbells are held in an inclined position, with the arms in an outward position. This increases the range of motion and puts more emphasis on the muscles of the upper arm, while also providing better balance and stability than the EZ bar spider curl. The incline dumbbell biceps curl also helps to engage the core and stabilizing muscles more than the EZ bar spider curl.
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Lever Hammer Grip Preacher Curl (Machine)
The Lever Hammer Grip Preacher Curl (Machine) is an excellent alternative or complementary exercise to the EZ Bar Spider Curl. This machine provides an isolated workout for the biceps and allows for a greater range of motion than a traditional preacher curl. The lever arm also makes it easier to maintain proper form and keep the elbows in the same position throughout the exercise. Furthermore, the adjustable seat height allows for a more comfortable workout, making it ideal for those who have limited mobility. With this machine, you can isolate your biceps and work them hard without putting too much strain on your joints.
Lever Preacher Curl (Machine)
The Lever Preacher Curl machine is a great exercise for targeting the biceps and is an excellent alternative or complementary exercise to the EZ Bar Spider Curl. This machine provides a stable platform for performing curls with heavier weights and greater control. It also helps to target the lower bicep muscles more effectively than the Spider Curl, which tends to focus more on the upper bicep. The Lever Preacher Curl is a great addition to any workout routine, as it helps to build muscle strength and size.
Lying Dumbbell Supine Curl
The lying dumbbell supine curl is a great complementary or alternative exercise to the EZ Bar Spider Curl. It targets the same muscles as the Spider Curl, but from a different angle. This exercise involves lying on a bench and curling the dumbbells up towards your chest. You can either perform this exercise with one arm at a time or both arms together. This exercise is great for isolating the biceps and increasing arm strength. It also helps to build stability in the upper body and improve overall body coordination.
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Opposing Complementary Exercises
To maximize the effectiveness of the exercise EZ Bar Spider Curl, it is important to incorporate exercises that target opposing muscle groups. By doing so, you can ensure that your muscles are balanced and will be able to perform optimally. Below are some exercises that will do just that:
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are an excellent complementary exercise to the EZ Bar Spider Curl as they target the opposing muscle group, the triceps. This exercise works by standing between two cable machines, holding a handle in each hand and extending your arms outward. Be sure to keep your elbows close to your body throughout the movement and focus on contracting your triceps to move the weight. By performing this exercise directly after an EZ Bar Spider Curl, you can provide your biceps with a rest while still continuing to challenge your muscles.
Single Arm Tricep Rope Pushdown
The Single Arm Tricep Rope Pushdown is a great complement to the EZ Bar Spider Curl exercise, as it works the opposing muscle group. This exercise targets the triceps, which are the muscles located on the back of the arm opposite the biceps. It is performed by gripping a single-arm tricep rope pushdown handle and pushing down on it against resistance to the bottom of the movement. The motion should be slow and controlled, allowing for maximum tension and time under tension to be placed on the triceps. By pairing this exercise with the EZ Bar Spider Curl, you can ensure that both the biceps and triceps are worked in a balanced manner.
Dumbbell One Arm Extension
The Dumbbell One Arm Extension is a great way to work the triceps muscles, which are the opposing muscle group to the biceps. This exercise is a great complement to the EZ Bar Spider Curl, which works the biceps. By targeting the opposing muscle groups, you can ensure that you are getting a balanced workout. This exercise also helps to improve your grip strength and overall arm strength.
Get Stronger Biceps with EZ Bar Spider Curl
Looking to get stronger biceps? Consider adding the EZ bar spider curl to your workout routine. This exercise targets the biceps brachii and the brachialis muscles, providing a challenging yet effective workout. To perform the exercise, start by grabbing the EZ bar and placing it on the top of a preacher bench. Then, position your elbows on the pad and curl the bar up towards your chest, focusing on contracting your biceps. Squeeze at the top of the movement before slowly lowering the bar back down to the starting position. Be sure to keep your upper arms stationary throughout the exercise to really isolate the targeted muscles. Adding this exercise to your routine can help you build stronger, more defined biceps.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
