For biceps growth
For biceps growth, EZ-bar curl rates well ahead on our research criteria: more stretch, easier to progress.
Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
EZ-Bar Curl. Heavy, simple biceps loading with a grip kinder to the wrists than a straight bar. Little stretch at the bottom.
Spider Curl. Hardest at the top, where the biceps is shortest.
For biceps growth, EZ-bar curl rates well ahead on our research criteria: more stretch, easier to progress. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
EZ-bar curl needs an EZ bar, so for most people it’s a gym exercise. Spider curl needs dumbbells and a bench, so a home gym covers it.
About the same: both rate Excellent for joint and recovery cost in our research rubric.