Extension and flexion of one arm in push-up position alternating ► biceps curl push up position

Individual work

In the push-up position, you support yourself with both hands on an object (e.g. dumbbell or rucksack) and alternately bring the object back towards your body by bringing your elbow back. The movement only takes place in the elbow and shoulder joint.

Attention:
Keep the torso stable and do not let it sag, actively tense the torso muscles.

Lighten:
Less weight/load.

Harden:
More weight/increased load; additional weight (on the back).

Variant:
Combine the exercise with push-ups (i.e. perform a push-up every time both arms are stretched).

2 dumbbells/fighting backpacks (light)

2 PET bottles (1.5 litres) ► Make the exercise easier

1 weight vest/weight disc/sandbag/(additional) fighting backpack ► Make the exercise more difficult (additional weight)
2 dumbbells/fighting backpacks (medium-heavy) ► Make the exercise more difficult (load)