Prone Incline Bench EZ-Bar Spider Curl
In SetGrip: EZ-Bar Spider Curl (Prone Incline Bench)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Chest-down on an incline bench with the EZ bar hanging from vertical arms, you meet the heaviest resistance right at peak contraction, where a preacher curl backs off. The bar's camber spares your wrists at the narrow hand spacing, and any shoulder swing shows instantly because nothing else is moving.
How to do the Prone Incline Bench EZ-Bar Spider Curl
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Prone Incline Bench EZ-Bar Spider Curl work?
The Prone Incline Bench EZ-Bar Spider Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Prone Incline Bench EZ-Bar Spider Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Prone Incline Bench EZ-Bar Spider Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Prone Incline Bench EZ-Bar Spider Curl?
If you cannot do the Prone Incline Bench EZ-Bar Spider Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Incline Bench EZ-Bar Spider Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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