One version of the
spider bench row that's available in most gyms has a foot platform and a
small pad to support the upper torso. Other spider benches have a T-bar
that can be plate-loaded. Whichever you choose for your bodybuilding
workout, be sure to use the
following workout technique :
upper torso so that the top of the bench pad comes no higher than
the bottom of your chest. This gives you a better lat stretch.
As you raise the
barbell or T-bar, bring your arms as far back behind you as possible
to fully contract your back. It's okay to raise your upper body off
the pad a few inches and slightly arch your back for maximal
contraction when doing the spider bench row workout.
Keep your head up.
This will ensure that you don't round your back, a potentially
dangerous thing, especially when fatigue starts to set in during the
spider bench row workout.
Lower the weight
until your arms are fully extended. Keep your shoulders stabilized,
but be sure to give the lats a full stretch.
Don't bounce or
jerk the weight. The movement is slow and controlled from start to
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