Tense Biceps: Spider Bending on the Incline Exercise Bench!

Nicely shaped biceps will make your body look much better than massive arm muscles

It is for this reason that this exercise was invented: Spider curl without ez-bar on the incline bench.

With the help of this movement you will isolate the biceps muscles in an excellent way and add details, which will define the muscles of the hands even more. You will need the appropriate exercise bench and ez-bars.

On the device, lower yourself so that your chest rests on the back of the bench. Stretch your upper and lower back, as well as your abdominal muscles.

Be careful not to pull your shoulders too far forward while doing the bends. That way you will avoid possible injuries.

It will be desirable that while you are doing the exercise you have the help of someone who will give you the rod. When you are ready, start with the bending movements so that in the initial phase your shoulders are parallel to the floor, Telegrafi reports.

If you allow the lats to be in the position in front of the shoulders you will create the circle in which you can easily get injured. At the end of the movements, tighten the biceps and stay in that position for a second or two, then return to the starting position.

This exercise can be done alternatively, more precisely with hand weights. This way you will isolate the muscle even more and promote muscle hypertrophy.

Do the exercise in 3 sets of 10 to 12 repetitions.

/Telegraph/