Extension and flexion of the arm in a kneeling position with the upper body supported (left) ► triceps extension

Individual work

One-legged stand on the right, other leg (left) kneeling on the long bench (knee height of standing leg), one-armed support of the upper body on the long bench (supporting arm on the side of the standing leg), free arm (left) with the dumbbell in the hand close to the body stretched backwards in extension of the body, bend arm/elbow (approx. 90 degrees in the elbow joint) and stretch back to the starting position (raise weight). 90 degrees at the elbow joint) and stretch back to the starting position (lift and lower the weight).

Attention:
Upper arm remains fixed (movement only at the elbow joint), straight back.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
1 dumbbell