10 Best EZ Barbell Spider Curl Alternatives for Limited Equipment

The 10 Best EZ Barbell Spider Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell Spider Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Barbell Drag Curl

   99% match

   Biceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   • Barbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Let the barbell hang at arm's length in front of your thighs.
   3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Spider Curl
   • Primary muscle: biceps, the same as the EZ Barbell Spider Curl
   • Equipment: free weights, the same as the EZ Barbell Spider Curl
   • Body position: standing, the same as the EZ Barbell Spider Curl
2. 

   2. Close-grip Ez-bar Curl With Band

   99% match

   Biceps · Beginner · Isolation

   Pick this when you want an easier version that still works the biceps.

   • Ez-barbell

   How to perform it

   1. Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
   2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
   3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Spider Curl
   • Primary muscle: biceps, the same as the EZ Barbell Spider Curl
   • Equipment: free weights, the same as the EZ Barbell Spider Curl
   • Body position: standing, the same as the EZ Barbell Spider Curl

3. 3. Barbell Curl

   99% match

   Biceps · Beginner · Isolation

4. 4. Close-grip EZ Bar Curl

   99% match

   Biceps · Beginner · Isolation

5. 5. Close-grip Standing Barbell Curl

   99% match

   Biceps · Beginner · Isolation

6. 

   6. Dumbbell Bicep Curl

   99% match

   Biceps · Beginner · Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   • Dumbbell

   How to perform it

   1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
   2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
   3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Spider Curl
   • Primary muscle: biceps, the same as the EZ Barbell Spider Curl
   • Equipment: free weights, the same as the EZ Barbell Spider Curl
   • Body position: standing, the same as the EZ Barbell Spider Curl

7. 7. Ez-bar Curl

   99% match

   Biceps · Beginner · Isolation

8. 8. Dumbbell High Curl

   99% match

   Biceps · Beginner · Isolation

9. 9. Dumbbell Standing Biceps Curl

   99% match

   Biceps · Beginner · Isolation

10. 10. EZ Barbell Curl

    99% match

    Biceps · Intermediate · Isolation