The spider bend is a biceps exercise that consists of bending the arms with the elbows resting. The exercise has several variations, but what they have in common is that the body tilts forward so that the arms hang freely down. Spider bends can be used to train both biceps and brachialis (shoulder muscles). To pump primarily the brachialis you must use a straight grip (vertical grip or "hammer") or horizontal reverse grip (pronounced).

 

Often there is an opinion that this exercise contributes to the development of peak biceps, but there is no supporting evidence. For the development of shoulder muscles its effectiveness is comparable with other bending exercises in vertical grip "hammer".

 

Technique

To perform this exercise, you can use a Scott's Bench, the arms should then lie on the vertical straight side instead of the inclined side (you can usually change the angle on such benches), and you will lie on the inclined side with your torso.

 

You can use a regular incline bench instead of the Cattle Bench. See figure "Flexing with the EZ bar".

 

Many people do this exercise without a bench. Sit on the edge of the bench, legs apart, lean forward, elbows resting on the inner thighs (closer to the groin), barbell in hand, grip narrow. Torso bends slightly forward, about 30 degrees. Bend and unbend your arms without changing the position of the shoulder sections of your arms.

 

Ideally, there is a special bench (Spider Curl Bench).