Spider bending with dumbbells
About this exercise
"Spider bending with dumbbells" targets the Arms muscle group, suitable for intermediate level. The main load falls on: Biceps. Equipment needed: Dumbbell, Incline Bench.
Description
An isolating variation of spider bends, which allows you to work out your hands separately and achieve better mental control.
Instructions
1. Lie down with your chest on an inclined bench.
2. Grab the dumbbells, arms hanging freely.
3. As you exhale, bend your arms, lifting the dumbbells to your shoulders, with a slight supination.
4. Linger at the top point.
5. As you inhale, slowly lower the dumbbells.
Muscles worked
Primary
Secondary
—Warnings
1. Do not swing the dumbbells and do not help yourself with the body.
2. Do not bring your elbows together or apart during the movement.3. Use moderate weight for clear technique.
2. Do not bring your elbows together or apart during the movement.3. Use moderate weight for clear technique.
Related exercises
