EZ-Bar Spider Curl

Body region

• Arms

Equipment

• EZ Bar
• Adjustable Bench or Preacher Bench

Technique

1. Set an incline bench at about 45 degrees, or use the vertical side of a preacher bench.
2. Lie chest-down on the pad with your arms hanging straight toward the floor, holding the bar underhand.
3. Curl the bar up while the upper arms stay vertical.
4. Squeeze at the top, then lower until the arms are fully straight.

Cues

• Keep the chest on the pad throughout.
• Let gravity, not momentum, set the pace.

Common mistakes

• Pulling the elbows forward to make the top easier.
• Lifting the chest off the bench to heave the bar.
• Stopping short of full extension at the bottom.

Variations

• Lying High-Bench Barbell Curl

Alternatives

• Preacher Curl
• Barbell Drag Curl