How to Do Spider Curl Ez Bar

Spider Curl Ez Bar is a biceps exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Spider Curl Ez Bar

  1. 01Lie prone on an incline bench with the chest supported and arms hanging vertically holding an EZ bar.
  2. 02Grip the EZ bar on the inner undulations with palms facing upward and elbows fully extended.
  3. 03Curl the bar toward the forehead by flexing the biceps while keeping the upper arms perpendicular to the floor.
  4. 04Squeeze the biceps at the top of the range of motion for one second before descending.
  5. 05Inhale as the bar is lowered to the fully extended starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Spider Curl Ez Bar

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the chest pressed firmly against the bench to prevent the shoulders from swinging the EZ bar upward.

Same coaching engine used inside the A90 app

05 / FAQ

Spider Curl Ez Bar questions

What muscles does Spider Curl Ez Bar work?

Spider Curl Ez Bar is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Spider Curl Ez Bar correctly?

Lie prone on an incline bench with the chest supported and arms hanging vertically holding an EZ bar. Grip the EZ bar on the inner undulations with palms facing upward and elbows fully extended. Curl the bar toward the forehead by flexing the biceps while keeping the upper arms perpendicular to the floor. Squeeze the biceps at the top of the range of motion for one second before descending. Inhale as the bar is lowered to the fully extended starting position.

What is the A90 coach tip for Spider Curl Ez Bar?

Keep the chest pressed firmly against the bench to prevent the shoulders from swinging the EZ bar upward.

Is Spider Curl Ez Bar suitable for beginners?

Spider Curl Ez Bar is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Spider Curl Ez Bar?

No. Spider Curl Ez Bar is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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