EZ Bar Spider Curl

The EZ bar spider curl is a biceps isolation exercise done lying on an incline bench with the arms hanging free, curling an EZ bar up toward the forehead. With the torso supported, there is no way to swing the weight up with the hips, so the biceps take every bit of the load from the first rep to the last. What does the EZ bar change? Its angled grip lets the wrists sit in a semi-supinated position, which spares the wrist and elbow joints the strain a straight bar puts on them, while the arms-forward position keeps constant tension on the long head of the biceps. Because the leverage is brutal, load light: a bar that feels easy standing will feel heavy here, and most lifters do best in the 10 to 15 rep range at the end of an arm session.