EZ-Bar Close-Grip Spider Curl

oec:ez-bar-close-grip-spider-curl

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Reverse Preacher Curl (Close Grip), Close-Grip EZ-Bar Spider Curl, Close-Grip Spider Curl, EZ-Bar Spider Curl, Close-Grip EZ-Bar Reverse Preacher Curl, Reverse Preacher Curl

How to do it

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.

Movement

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

Pulling the elbows away from the pad to use shoulder momentum: Keep your triceps firmly pressed against the vertical face throughout the entire set.
Bouncing the weight out of bottom elbow extension: Decelerate smoothly at the bottom and initiate each rep purely with muscle contraction.

Safety

Avoid aggressive hyperextension under load at the bottom of the movement to protect the distal biceps tendon.

Muscles

Biceps brachii prime mover
Brachialis prime mover
Brachioradialis synergist
Wrist and finger flexors stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Isometric stabilization
Wrist: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Strength, Hypertrophy
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: EZ curl bar; Preacher bench
Record: Repetitions and Load
Load: external, total

substitute for Dumbbell Spider Curl

Sources

wger: Reverse Preacher Curl (Close Grip), by novadani (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

ez-bar-close-grip-spider-curl.json