Spider Curl (EZ Bar)
The EZ Bar Spider Curl is an isolation exercise performed face-down on an incline bench that specifically targets the biceps. By fixing the torso in a prone position, it strictly eliminates momentum and maximizes tension at the peak contraction.
Since Spider Curls isolate the biceps by removing bodily momentum, proper load management is critical to avoid form breakdown. Our AI analyzes your RPE and rep performance to ensure you are using a weight that stimulates the muscle without forcing you to compensate by swinging your shoulders. Additionally, by tracking your HRV and muscle recovery status, the app can intelligently adjust volume on arm days to optimize growth while preventing overuse strain in the elbow tendons.
Form Cues
- Press your chest firmly against the incline bench pad throughout the set.
- Let your arms hang straight down vertically to start.
- Curl the bar toward your shoulders while keeping elbows pointed at the floor.
- Squeeze your biceps hard at the very top of the movement.
- Lower the weight slowly over 2-3 seconds to fully lengthen the muscle.
- Don't lift your chest off the pad to generate momentum.
- Don't let your elbows drift backward or forward during the curl.
- Don't cut the range of motion short; extend your arms fully.
- Don't use your shoulders to hoist the weight up.
- Don't arch your lower back excessively.
Common Mistakes
- Using excessive momentum or swinging
- Shifting elbows backward during the curl
- Incomplete range of motion at the bottom
- Lifting the chest off the bench
- Selecting a weight that is too heavy
Muscles Worked
This exercise primarily targets the short head of the biceps brachii due to the arms positioning in front of the body, creating a strong peak contraction. It also heavily recruits the long head of the biceps and the brachialis, while the forearms work to stabilize the EZ bar throughout the lifting phase.
Primary
Secondary
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