Extension and flexion of the arm in the sitting position (right) ► biceps curl

Topic

Power

Auxiliary means

Kurzhantel, Langbank, Schwedenkasten

Body part

Upper body

Muscle group

Armbeuger

Organization

Individual work

Duration (mm:ss)

00:00

Topic description

Sit on the long bench (or a Swedish box top), (right) elbow supported on the inside of the thigh (same side, right), dumbbell with (almost) straight arm between the legs, bend the arm (bring the dumbbell to the 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.

Material

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

Pictures