10 Best Spider Curl Alternatives When You Can't Use an EZ-Bar

Ranked Spider Curl Alternatives

10 substitutes, ranked by how closely each one matches the 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. Barbell Prone Incline Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a barbell with an underhand grip, shoulder-width apart.
   4. Extend your arms fully, allowing the barbell to hang down towards the floor.
   5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   7. Hold the contracted position for a brief pause as you squeeze your biceps.
   8. Inhale and slowly begin to lower the barbell back to the starting position.
   9. 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 Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: lying face down, the same as the Spider Curl
2. Play demonstration

   2. Dumbbell Prone Incline Curl

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Adjust the bench to a 45-degree incline.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a dumbbell in each hand with your palms facing down and your arms fully extended.
   4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Inhale and slowly begin to lower the dumbbells back to the starting position.
   8. 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 Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: lying face down, the same as the Spider Curl
3. Play demonstration

   3. Dumbbell Prone Incline Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the bench to a 45-degree incline.
   2. Lie face down on the bench with a dumbbell in each hand, palms facing each other.
   3. Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.
   4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Inhale and slowly begin to lower the dumbbells back to the starting position.
   8. 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 Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: lying face down, the same as the Spider Curl
4. Play demonstration

   4. Dumbbell One Arm Prone Curl

   92% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
   2. Extend your arm fully, letting it hang straight down towards the floor.
   3. Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: lying face down, the same as the Spider Curl
5. 

   5. Close-grip Ez-bar Curl With Band

   92% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

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

   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.

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

   Why this matches

   • Movement: curl, the same as the Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: standing, not lying face down
6. Play demonstration

   6. Barbell Curl

   92% 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.
   6. 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 Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: standing, not lying face down
7. 

   7. Close-grip EZ Bar Curl

   92% 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.

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

   Why this matches

   • Movement: curl, the same as the Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: standing, not lying face down
8. 

   8. Close-grip Standing Barbell Curl

   92% 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.

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

   Why this matches

   • Movement: curl, the same as the Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: standing, not lying face down
9. 

   9. Drag Curl

   92% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
   2. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
   3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
   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 Spider Curl
   • Primary muscle: biceps, the same as the Spider Curl
   • Equipment: free weights, the same as the Spider Curl
   • Body position: standing, not lying face down
10. 

    10. Dumbbell Bicep Curl

    92% 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.

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

    Why this matches

    • Movement: curl, the same as the Spider Curl
    • Primary muscle: biceps, the same as the Spider Curl
    • Equipment: free weights, the same as the Spider Curl
    • Body position: standing, not lying face down