Sitting on the bench, place your feet on the floor with your legs spread wide apart. The upper body is slightly bent forward and the hanging, almost stretched training arm (left) is leant against the thigh with the elbow (same side of the body). Now slowly raise the dumbbell by bending your arm and bring it towards your chest. The movement only comes from the elbow joint. Then extend the arm back to the starting position in a controlled manner (lower the dumbbell).
Starting position:
- Sit on the flat bench, legs straddled wide
- Exercise arm hanging (almost) stretched towards the floor
- Elbow of the exercise arm supported on the thigh (same side of the body)
- Torso is tensed
Finishing position:
- Training arm bent, dumbbell pulled towards the shoulder
Attention:
The upper body remains stable during the exercise (does not support the arm movement).
