Spider flexion for biceps and brachialis - shake hands

Spider flexion for biceps and brachialis - shake hands

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Spider flexion is a popular biceps exercise similar in mechanics to lifting on Scott's bench.

Only in contrast to the latter does it represent the bending of arms stretched vertically downward, lying with the body on an inclined bench. The position of the elbows is fixed.

Work of muscles

First of all, spider flexions are aimed at an isolated study of the biceps of the shoulder or biceps. Accordingly, this muscle receives the main load. In synergy with biceps , flexion of the arm at the elbow is performed by brachialis (shoulder muscle).

Static load goes to muscle stabilizers. In this case, these are the front deltas.

Spider flexion for biceps and brachialis - shake hands
Biceps and brachialis.

The plus of the exercise is that it eliminates the load on the back and legs. This makes it more effective in terms of hand training.

However, this is the minus of flexion. The increase in weights and the number of repetitions will occur rather slowly. But any increase in load will indicate progress in the development of target muscles and is an undoubted reason for pride.

Spider flexion for biceps and brachialis - shake hands

Weights selection

In order to pump up the muscles of the hands with the help of flexions, it is necessary to choose weights with which you can perform at least 10 repetitions in three approaches . Biceps, and even more so brachialis, small muscles and when working with heavy weights, failure occurs quickly.

In this exercise, failure should occur at 14-15 repetitions.

For beginners, it is optimal to start with 10 kg and gradually increase weight. If you started training recently, you should not start with a too heavy barbell. Remember that the main thing is not weight, but the right technique.

Perform the exercise 2-3 times a week, doing 10-15 repetitions.

After a short rest, repeat a series of bends 1-2 more times.


To perform bending your arms you will need a barbell and an ordinary inclined bench. A Scott bench is also suitable, and a special bench for spider bends, which is adapted for this exercise, is ideal.

Spider flexion for biceps and brachialis - shake hands
Performing the exercise.

Select the optimal level of incline (usually 45 °) and lie down on the bench with your stomach.

Lock the position of the legs. Place your hands on the vertical straight side of the bench and take the weight with a narrow grip, that is, a little narrower than the shoulders. This is the starting position.

  1. On exhalation, with a fast, but controlled movement, bend your elbows until you feel the maximum contraction of the biceps. Hold this place for 1 second.

  2. As you inhale, slowly, for a few counts, lower your hands down, almost fully extending your elbows and returning to your starting position.A large range of motion forces the target muscles to contract and stretch more actively.

The exercise can be performed without a bench. To do this, sit, spread your legs wide and lean forward slightly. Lower your hands down and rest your elbows in the inner thighs closer to the groin.

Take the barbell with a narrow grip. Depending on your height, the torso will be tilted by about 30-45 °. Now you can begin to bend and extend your arms. It is important to fix the position of the shoulder joints.

Spider flexion can be put at the beginning of the training and used as a preliminary fatigue of the arm muscles before the basic movements.

Or use it at the end of the lesson to finish off biceps and brachialis.

Tips for improving your results

The following tips will improve your performance.

  • Beginners should carefully monitor the fixation of the position of the legs. This is important for the proper execution of the exercise.
  • Try to train in front of the mirror to better control the amplitude of arm movement.

  • Do not hold your breath. The negative phase of movement is inhalation; the positive phase is exhalation.
  • In order to better load the biceps and brachialis, try to maximize the range of motion. Ideally, the brushes should describe an almost complete semicircle. But do not raise them too high (to the vertical), as this will shift the load from the muscles to the joints.

  • If it’s hard for you to start the exercise and move the weight off the ground, use the help of a trainer or partner. Let him push the weight slightly at the low point of the amplitude. The main conditions for the effectiveness of the exercise are the achievement of peak muscle contraction and an independent return to the starting position from the top point.
  • When doing spider bends, you should not fully extend your arms. Let the muscles constantly experience stress.

    In addition, a sharp extension of the arms with weight is fraught with injury to the elbow joints.

  • Finally, you need to do a stretching of the hands.

Dumbbells are also suitable for use in this exercise. You can do so-called hammer bends or take dumbbells with a grip on top. In this case, the main burden will fall on the brachialis.

Spider flexion for biceps and brachialis - shake hands
If you take the projectile with a grip from above, the emphasis of the load will shift to the brachialis.

Thus, spider flexion is a very effective exercise that should be included in the hand training program. It will make the biceps and brachialis voluminous and embossed. For harmonious muscle development periodically change the grip. When mastering a certain weight, first progress due to the number of repetitions, and then increase the burden.

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Spider flexion for biceps and brachialis - shake hands

FitNavigator.ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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