{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Reverse Preacher Curl (Close Grip)",
      "kind": "common"
    },
    {
      "text": "Close-Grip EZ-Bar Spider Curl",
      "kind": "common"
    },
    {
      "text": "Close-Grip Spider Curl",
      "kind": "common"
    },
    {
      "text": "EZ-Bar Spider Curl",
      "kind": "common"
    },
    {
      "text": "Close-Grip EZ-Bar Reverse Preacher Curl",
      "kind": "common"
    },
    {
      "text": "Reverse Preacher Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "ez-bar"
      ],
      [
        "preacher-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "913"
  },
  "id": "oec:ez-bar-close-grip-spider-curl",
  "instructions": {
    "setup": [
      "Face backward on a preacher bench so your chest rests flush against the slanted pad.",
      "Position your upper arms over the top of the bench so the backs of your arms lie flat against the vertical pad.",
      "Grasp the inner curves of the EZ-bar with an underhand grip, letting the arms hang straight down vertically."
    ],
    "steps": [
      "Keeping your triceps pinned against the vertical pad, curl the EZ-bar upward toward your shoulders.",
      "Squeeze your biceps hard at the peak contraction at the top of the repetition.",
      "Lower the bar under control along the same path until your elbows are fully extended without hyperextending."
    ],
    "breathing": "Exhale as you curl the bar upward and inhale as you lower it back down.",
    "cues": [
      "Keep your upper arms glued to the vertical pad.",
      "Squeeze the peak at the top.",
      "Do not swing your torso off the bench."
    ],
    "common_faults": [
      {
        "fault": "Pulling the elbows away from the pad to use shoulder momentum",
        "correction": "Keep your triceps firmly pressed against the vertical face throughout the entire set."
      },
      {
        "fault": "Bouncing the weight out of bottom elbow extension",
        "correction": "Decelerate smoothly at the bottom and initiate each rep purely with muscle contraction."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid aggressive hyperextension under load at the bottom of the movement to protect the distal biceps tendon."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "EZ-Bar Close-Grip Spider Curl",
  "previous_ids": [
    "oec:reverse-preacher-curl-close-grip"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Reverse Preacher Curl (Close Grip)",
        "url": "https://wger.de/en/exercise/913/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "novadani"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-spider-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "narrow"
    },
    "incline_degrees": 45,
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "An elbow flexion isolation movement using an inner EZ-bar grip while chest-supported against the preacher bench to heavily target the biceps in peak contraction."
}