How to perform the Spider Curl EZ-Bar
- 1Set an incline bench high enough so your chest can rest on it and your arms can hang straight down, then grab the EZ bar with an underhand grip a little narrower than shoulder-width, chest on the bench, feet planted, and arms fully straight but not locked. Keep your shoulders pulled slightly back and your head in line with your body, looking down toward the floor.
- 2Curl the bar up toward your shoulders in about 1–2 seconds, keeping your elbows pointed down and in one place, and squeeze your biceps hard at the top. Lower the bar back down in about 2–3 seconds until your arms are straight again, exhaling as you curl up and inhaling as you slowly lower the weight.
Coach tips
- Pick a weight that lets you control the bar without swinging your body or letting your elbows drift forward.
- Keep your wrists straight and in line with your forearms so the tension stays on your biceps instead of your joints.
- Keep your chest pressed into the bench and avoid lifting your torso to help the weight up—if you have to do that, the weight is too heavy.
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One rep, one set. Hypro turns the Spider Curl EZ-Bar into measurable progress, week after week.
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The right weight, every set
Hypro suggests your next Spider Curl EZ-Bar weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Spider Curl EZ-Bar fits right into proven hypertrophy and strength templates.
