“Spider flexions”: an exercise that allows you to work your biceps in isolation

If you think that the problem of slow-growing biceps is new, it is not at all. The desire to pump it up as quickly and efficiently as possible has led to the appearance of a large number of exercises aimed precisely at the biceps muscle. To achieve the goal, athletes change projectiles, the position of the body and arms. One of the famous exercises is the “spider flexion”.

trainer with more than 20 years of experience, mentor at Evotren Fitness School

“Within the tight bodybuilding community, some believe this movement compares favorably to other variations due to the fact that it provides a high level of isolation and greater working amplitude.”

Benefits and detriments

The exercise allows you to work the biceps brachii and brachialis in isolation, i.e. using only the target muscle. This happens due to the position of the shoulder and the movement performed. Thanks to this, the muscle starts to grow. But it is important to note that the shoulder blades are not in a neutral position, because of which the exercise turns into an injury hazard. Especially when using large weights.

There is a variation of the exercise with a similar movement and effect, it is performed on a Scott bench, allowing you to fix the position of the elbows. But such equipment is not found in all clubs, in this regard, “spider bending” is more often done lying down on an ordinary bench with an adjustable backrest. It is the position of the bench that leads to injuries. Doing the exercise lying down can also contribute to worsening the thoracic kyphosis and head position.

Contraindications

Before performing the exercise, be sure to consult a doctor to avoid unpleasant consequences after the exercise.

Its inclusion in the workout is strongly discouraged in case of:

• tendonitis;
• instability of the shoulder joint;
• cervical protraction;
• cervical segment instability;
• impingement syndrome;
• muscle imbalance of the shoulder girdle and other disorders of the musculoskeletal system.

How to Perform.

If you still want to include “spider bends” in your training, be sure to supplement your program with targeted work on the shoulder cuff complex, rhomboid muscles, the lower and middle section of the trapezius muscles, as well as on the muscle that straightens the spine. This will reduce the risk of injury and compensate for unnatural body positioning during the exercise. Also correctly select the weight of the barbell or dumbbells, start with a small one to feel the work of the body and understand the technique of execution.

Technique

• Lie face down on the bench, the top of which should rest on your chest. The back of the bench is set at an upward angle, usually an angle of about 45 degrees is recommended.
• Lock your feet into rollers or place your feet firmly on the floor.
• Relax your arms so they hang loosely at a right angle to the floor surface.
• Twist the pelvis, try to achieve the most neutral position of the spine curves. Make sure that the head does not fall down. Lock your shoulder blades.
• Remove the barbell or dumbbells from the racks or ask to be handed the projectile.
• Grip at shoulder level or slightly narrower.
• As you exhale, start bending your arms at the elbow joints without jerking or swinging. At the top point, the hands are at shoulder level. Choosing a technique with dumbbells, you also need to ensure that the movement is performed simultaneously with both hands
• As you inhale, lower your arms back down, also controlling the movement.

Major mistakes

• Movement of the body or legs during the execution. The dynamics should be in the forearms only. The shoulders should also remain stationary.

• Breathing failure. A person is in a position in which the entire complex of muscles that provide intra-abdominal pressure is not fully functional. If you do not breathe, there is a possibility of spasm or injury

How to replace the exercise?

There are many alternatives that are less dangerous, but quite effective when you want to pump up the biceps.

The most obvious substitute would be the classic dumbbell arm flexion, where the forearm is supinated and shoulder flexion is added at the top point. This variation will not only engage three of the four functions of the biceps, but will also give excellent amplitude. A modification of this exercise is the Zottman flexion.

If you want to increase the amplitude even more, you can do the flexion not with dumbbells, but with the handles of a narrow crossover (or DRT), where at the lowest point the shoulder will be extended and the arm will go back behind the line of the body.

If your goal is to “surprise the muscles” with the load, use a variation of the suspension loop exercise in eccentric mode, where you remove the entire concentric phase (contraction phase) with a simple step-up, and perform the eccentric (negative, reverse) phase as slowly as possible.

Even the most beautiful and embossed biceps are not worth health and injuries, so properly prepare for training by warming up, combine exercises, match them to yourself and, of course, follow the technique of execution.