Spider bending with a barbell
About this exercise
"Spider bending with a barbell" targets the Apá muscle group, suitable for intermediate level. The main load falls on: Biceps. Equipment needed: Barbell, Incline Bench.
Description
An isolating biceps exercise performed while lying with your chest on an inclined bench. It allows you to stretch the long head of the biceps as much as possible at the bottom point.
Instructions
1. Set the backrest of the inclined bench at an angle of 30-45 °.
2. Lie on it with your chest and stomach.
3. Grab the barbell (EZ bar is preferable) with a narrow or medium grip from below.
4. As you exhale, keeping your shoulders still, bend your arms and lift the barbell to your chin.
5. As you inhale, slowly lower the barbell, fully straightening your arms.
Muscles worked
Primary
