Extension and flexion of the arm in the seated position (left) ► biceps curl

Individual work

Sit on the long bench (or a Swedish box top), rest your (left) elbow on the inside of your thigh (same side, left), hold the dumbbell between your legs with your arm (almost) straight, bend your arm (bring the dumbbell to your chest) and stretch back to the starting position.

Attention:
Keep your back straight, do not lean backwards when lifting the weight.

Lighten:
Less weight.

Harden:
More weight.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell