10 Best EZ Barbell Spider Curl Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Biceps Leg Concentration Curl

   74% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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: bodyweight only, not free weights
   • Body position: seated, not standing
2. Play demonstration

   2. Bodyweight Side Lying Biceps Curl

   73% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the biceps one side at a time.

   How to perform this exercise

   1. Lie on your side with your legs extended and your head supported by your arm.
   2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
   3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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: bodyweight only, not free weights
3. Play demonstration

   3. Bodyweight Standing Close-grip Row

   45% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the EZ Barbell Spider Curl
   • Balance: harder to stay steady on than the EZ Barbell Spider Curl
4. Play demonstration

   4. Elevator

   44% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the EZ Barbell Spider Curl
   • Balance: harder to stay steady on than the EZ Barbell Spider Curl
5. Play demonstration

   5. Bodyweight Standing Row

   43% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the EZ Barbell Spider Curl
   • Balance: harder to stay steady on than the EZ Barbell Spider Curl
6. Play demonstration

   6. Bodyweight Standing Row (With Towel)

   42% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the EZ Barbell Spider Curl
   • Balance: harder to stay steady on than the EZ Barbell Spider Curl
7. Play demonstration

   7. Bodyweight Kneeling Triceps Extension

   42% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the triceps rather than the biceps.

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
8. Play demonstration

   8. Hyperextension

   37% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
9. Play demonstration

   9. Hyperextension (On Bench)

   37% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
10. Play demonstration

    10. Biceps Pull-up

    37% match

    • Biceps
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: biceps, the same as the EZ Barbell Spider Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the EZ Barbell Spider Curl