Stand upright, elbows fixed at the waist, almost straight arms holding the bar in front of the body at hip height. Slowly pull the bar up towards your chest in a controlled manner and return to the starting position. The movement comes from the elbow joint.
Starting position:
- Stand upright (shoulder-width apart or in a lunge)
- Arms are almost straight, elbows are fixed at the waist
- Grip the bar in front of the body at hip height
Finishing position:
- Bar at chest height with arms bent
- Elbows still fixed at the waist
- Upper body position remains stable
Attention:
If you use too much weight, there is a risk that you will work with momentum and therefore put more strain on the back muscles and less on the arm flexors. Position your arms in front of your body and always extend your arms as far as they will go. Keep your shoulders fixed (press towards your hips).
