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

The 10 Best 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. 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 Prone Incline Curl

   99% match

   Biceps · Beginner · Isolation

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

   • Barbell

   How to perform it

   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 · Intermediate · Isolation

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

   • Dumbbell

   How to perform it

   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. 3. Dumbbell Prone Incline Hammer Curl

   95% match

   Biceps · Intermediate · Isolation

4. Play demonstration

   4. Dumbbell One Arm Prone Curl

   92% match

   Biceps · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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 · 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 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. 6. Barbell Curl

   92% match

   Biceps · Beginner · Isolation

7. 7. Close-grip EZ Bar Curl

   92% match

   Biceps · Beginner · Isolation

8. 8. Close-grip Standing Barbell Curl

   92% match

   Biceps · Beginner · Isolation

9. 9. Drag Curl

   92% match

   Biceps · Intermediate · Isolation

10. 10. Dumbbell Bicep Curl

    92% match

    Biceps · Beginner · Isolation