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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 :
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Position your
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.
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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.
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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.
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Lower the weight
until your arms are fully extended. Keep your shoulders stabilized,
but be sure to give the lats a full stretch.
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Don't bounce or
jerk the weight. The movement is slow and controlled from start to
finish.
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