EZ Bar Curl vs Spider Curl – Dumbbell
Side-by-side comparison of EZ Bar Curl and Spider Curl – Dumbbell. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | EZ Bar Curl | Spider Curl – Dumbbell |
|---|---|---|
| Primary Muscle | Biceps | Biceps |
| Secondary Muscles | Forearms | Forearms |
| Equipment | EZ Bar | Dumbbells |
| MET Value | 3.5 | 3.5 |
| Calories (30 min, 70 kg) | ≈ 123 cal | ≈ 123 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
Choose EZ Bar Curl when...
Choose Spider Curl – Dumbbell when...
- Greater range of motion than EZ Bar Curl, increasing muscle stretch and activation
- Each arm works independently, helping identify and fix strength imbalances between sides
- Requires more stabilizer muscle engagement, building functional strength
The Verdict
Both exercises effectively target the Biceps. EZ Bar Curl (ez bar) and Spider Curl – Dumbbell (dumbbells) are complementary, not competing. Smart coaches program both: use EZ Bar Curl for your heavy compound work, and Spider Curl – Dumbbell for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.
Frequently Asked Questions
Is EZ Bar Curl better than Spider Curl – Dumbbell?
Neither is universally better. EZ Bar Curl (MET 3.5) and Spider Curl – Dumbbell (MET 3.5) serve different purposes. EZ Bar Curl uses ez bar and targets Biceps, while Spider Curl – Dumbbell uses dumbbells and targets Biceps. Choose based on your goals and available equipment.
Can I replace EZ Bar Curl with Spider Curl – Dumbbell?
Yes, both target the Biceps, making them reasonable substitutes. Consider the equipment requirements (EZ Bar vs Dumbbells) and consult a qualified coach before making changes to your program.
Which burns more calories, EZ Bar Curl or Spider Curl – Dumbbell?
Both burn approximately 123 cal/30 min (based on a 70 kg person), as they share the same MET value of 3.5.
Build your workouts with Gymkee
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
