EZ Bar Spider Curl

Muscles worked by the EZ Bar Spider Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisBrachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ Bar Spider Curl

1. Lie chest down on an incline bench holding an EZ bar with underhand grip.
2. Let your arms hang straight down from your shoulders.
3. Curl the bar up toward your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Lower the bar back down with control.
6. Repeat for the desired number of reps.

Form tips

• Let your arms hang straight down and keep the upper arms fixed.
• Curl with the biceps only — the bench removes any excuse to swing.
• Lower to a full stretch before starting the next rep.

At a glance

EZ Bar Spider Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-spider-curl",
  "name_en": "EZ Bar Spider Curl",
  "name_de": "SZ-Stangen Spider Curl",
  "name_es": "Spider Curl con Barra Z",
  "description_en": "A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",
  "description_de": "Ein brustgestützter Curl über der Schrägbank mit der SZ-Stange — isoliert den Bizeps mit strikter Technik.",
  "description_es": "Un curl con el pecho apoyado sobre un banco inclinado usando barra Z, aislando el bíceps con técnica estricta.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie chest down on an incline bench holding an EZ bar with underhand grip.",
    "Let your arms hang straight down from your shoulders.",
    "Curl the bar up toward your shoulders.",
    "Squeeze your biceps at the top of the movement.",
    "Lower the bar back down with control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Lege dich mit der Brust nach unten auf eine Schrägbank und halte eine SZ-Stange mit Untergriff.",
    "Lass deine Arme gerade von den Schultern nach unten hängen.",
    "Curie die Stange zu deinen Schultern hoch.",
    "Spanne die Bizeps oben in der Bewegung an.",
    "Senke die Stange kontrolliert ab.",
    "Für die gewünschte Wiederholungszahl wiederholen."
  ],
  "instructions_es": [
    "Túmbate boca abajo en un banco inclinado sujetando una barra Z con agarre supino.",
    "Deja que tus brazos cuelguen rectos desde los hombros.",
    "Sube la barra hacia tus hombros.",
    "Aprieta los bíceps en la parte alta del movimiento.",
    "Baja la barra de forma controlada.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Let your arms hang straight down and keep the upper arms fixed.",
    "Curl with the biceps only — the bench removes any excuse to swing.",
    "Lower to a full stretch before starting the next rep."
  ],
  "tips_de": [
    "Lass die Arme senkrecht hängen und halte die Oberarme fixiert.",
    "Curle nur mit dem Bizeps — die Bank nimmt dir jede Ausrede zum Schwungholen.",
    "Senke die Stange bis zur vollen Dehnung, bevor du die nächste Wiederholung beginnst."
  ],
  "tips_es": [
    "Deja los brazos colgando verticales y mantén fijos los brazos superiores.",
    "Haz el curl solo con el bíceps: el banco elimina cualquier excusa para balancearte.",
    "Baja hasta el estiramiento completo antes de empezar la siguiente repetición."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-spider-curl-start.webp",
      "peak": "images/flat/ez-bar-spider-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-spider-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.