Arms · EZ Bar
EZ Barbell Spider Curl
How to do the ez barbell spider curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie face-down on an incline bench holding an EZ bar on the angled inner grips, letting your arms hang straight down. Curl the bar toward your shoulders by bending only at the elbows, then lower it slowly back to full extension.
- 1Curl by bending at the elbows and focus on the squeeze in your biceps
- 2Feel the front of your arms engage as you lift the EZ bar
- 3Move deliberately and with control rather than relying on momentum
Common mistakes
- Don't feel strain in unrelated areas; adjust load or range if you do
- Don't swing the bar or let your elbows drift; avoid using your shoulders
- Don't use momentum or rush the reps; quality over quantity
Muscles worked
The ez barbell spider curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the ez barbell spider curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.