---
title: "Spider Curl EZ Bar"
description: "Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor."
locale: en
slug: spider-curl-ez-bar
url: "https://hi.fitness/exercises/spider-curl-ez-bar"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["EZ bar","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/7b5d74ae-spider-curl-ez-bar.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Spider Curl EZ Bar

Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor.

## How to do it

1. Set an incline bench at a 45-degree angle and lie face down, ensuring your chest is supported and your feet are firm on the floor. Hold an EZ bar with an underhand grip and hands shoulder-width apart.
2. Let your arms hang straight down towards the floor, keeping your elbows slightly bent.
3. Curl the EZ bar towards your shoulders by bending your elbows, keeping your upper arms stationary, and focusing on contracting your biceps.
4. Slowly lower the EZ bar back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Use a full range of motion to fully engage the biceps.
- Ensure your elbows remain stationary and do not flare out during the movement.
- Adjust the weight of the barbell to provide enough challenge without compromising form.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell
- [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell
- [Dumbbell Curls Alternating](https://hi.fitness/exercises/dumbbell-curls-alternating) - Biceps · Dumbbell
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell