Biceps Training, the master Larry Scott

Описание: Larry Scott teaching Biceps Spider curls.

HOW DO YOU PERFORM THIS EXERCISE?
Grab an Ez bar, hands supinated, and lay your torso on a bench at a 30- to 45-degree angle, letting your arms hang down while holding the bar firmly. Contract your biceps to bring the bar up to shoulder level and then slowly return to the starting position. Exhale as you contract your biceps and inhale as you lower the bar back down with your arms straight.

CAUTION: Spider Curls is a low-risk exercise due to the fact that the torso is supported on the bench, making it impossible to cheat. Control the load in both directions with a slow movement in continuous tension.

Tips
Inhale as you lower and exhale as you raise the bar.
You don't realize how difficult the exercise is until you do several repetitions. That's why it's important to start light to be able to finish your set without cheating by controlling the movement.
Do not fully extend your arms at the bottom of the movement to keep a continuous tension in the biceps.
This is a very interesting exercise because not only does it allow for a greater range of motion than a classic curl, but it also provides continuous tension without the possibility of cheating.
Variants
The spider curl at the bar on bench can be done at the reverse larry scott desk (on the other side of the desk). It can be done with the Ez bar or straight bar but also with dumbbells for more freedom of movement.
Depending on the grip (supination, pronation or hammer grip) we will target more the muscles of the forearm and in particular the long supinator.