10 Best EZ Barbell Spider Curl Alternatives for Limited Equipment

If you can’t perform the EZ barbell spider curl, use incline dumbbell curls, preacher curls, machine preacher curls, concentration curls, or standing band curls. Keep your elbows fixed against a pad, fully supinate the forearm at the top, and control the eccentric to preserve biceps long-head activation and joint health.

Original Exercise: EZ Barbell Spider Curl

EZ Barbell Spider Curl
Primary Muscle
Biceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms
How to Perform EZ Barbell Spider Curl
  1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
  3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Ranked EZ Barbell Spider Curl Alternatives

Best Match
Barbell Drag Curl

1. Barbell Drag Curl

99.9% Match
Biceps Barbell Intermediate Isolation
How to perform this exercise
  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.
Close-Grip EZ-Bar Curl With Band

2. Close-Grip EZ-Bar Curl With Band

99.4% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  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.
Barbell Curl

3. Barbell Curl

99.4% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
  2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
  3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale as you slowly begin to lower the bar back to the starting position.
Close-Grip EZ Bar Curl

4. Close-Grip EZ Bar Curl

99.4% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  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.
Close-Grip Standing Barbell Curl

5. Close-Grip Standing Barbell Curl

99.4% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Hold a barbell with both hands, palms up and a few inches apart.
  2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  4. Slowly go back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Bicep Curl

6. Dumbbell Bicep Curl

99.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  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.
EZ-Bar Curl

7. EZ-Bar Curl

99.2% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  4. Then inhale and slowly lower the bar back to the starting position.
  5. Repeat for the recommended amount of repetitions.
Dumbbell High Curl

8. Dumbbell High Curl

99.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Standing Biceps Curl

9. Dumbbell Standing Biceps Curl

99.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Ez Barbell Curl

10. Ez Barbell Curl

98.7% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a EZ Barbell Spider Curl Alternative

You may substitute the EZ barbell spider curl for several reasons: limited access to an EZ bar, wrist pain from the bar angle, shoulder mobility limits, or the need for unilateral work. Choose alternatives that replicate the spider curl’s fixed-elbow, high-angle position to emphasize biceps peak. For wrist pain, switch to neutral-grip hammer curls or band curls to reduce radial deviation. If you lack a bench, perform standing curls with a chest-supported incline to keep the shoulder from assisting. Use cues like “lock the elbow, lead with the knuckles, pause at peak” to retain similar biceps activation and time under tension.

How to Choose the Right Substitute

When selecting a substitute, match the original’s movement pattern and target muscle activation. Prioritize exercises that keep the elbow anchored and allow forearm supination to maximize biceps brachii activity, such as incline dumbbell curls for long-head emphasis or preacher curls for short-head isolation. Consider equipment, dumbbells, bands, or a preacher machine, then test for pain and activation by performing a set and noting where you feel the load. Use tempo (2-3s eccentric), full peak contraction with a 1s hold, and progressive overload (8–12 reps for hypertrophy) to ensure the substitute produces equivalent stimulus.

Frequently Asked Questions

What muscles does EZ Barbell Spider Curl work?

The spider curl isolates the biceps brachii, both long and short heads, with emphasis on the long head when the torso is inclined forward. It minimizes shoulder involvement so the elbow flexors and forearm supinators bear most of the load.

What is the best bodyweight alternative to EZ Barbell Spider Curl?

A towel-assisted inverted row with an underhand grip shifts more elbow flexion into the biceps; cue a full supination at the top and a slow 3-second eccentric. It emphasizes biceps activation when you keep the elbows tight and torso angled to reduce shoulder contribution.

Can I build muscle without doing EZ Barbell Spider Curl?

Yes, targeted biceps growth depends on progressive overload, range of motion, and time under tension, not a single exercise. Use alternatives that lock the elbow and allow supination (incline dumbbell curls, preacher variations, or band curls) and progress load, reps, or tempo to drive hypertrophy.

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