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Biceps

Spider Curl

Spider Curl (Start)Spider Curl (End)
LevelBeginnerEquipmentEZ curl barMechanicIsolationForcePull

A biceps curl performed lying chest-down on an incline bench with the arms hanging, isolating the biceps.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set an incline bench to about 45 degrees and lie face down on it.
  2. 2Hold an EZ-bar with arms hanging straight down and palms up.

How to perform

  1. 1Curl the bar up toward your shoulders, keeping your upper arms vertical.
  2. 2Squeeze your biceps at the top.
  3. 3Lower slowly until your arms are fully extended.
  4. 4Keep your chest against the bench.

Alternatives

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More with EZ curl bar

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Stretches for Biceps

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