EZ Bar Spider Curl

A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.

How to do it

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.

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.

Muscles

Primary: Biceps

Secondary: Brachialis, Brachioradialis