Extension and flexion of the arms while standing ► biceps curl

Individual work

Stand upright shoulder-width apart, feet in the loops, hold the gymnastics pole at hip height with an underhand grip in front of the body (palms facing upwards), arms slightly bent, elbows close to the body, bend arms/elbows (bring the gymnastics pole to the chest) and stretch back to the starting position.

Attention:
Movement only takes place in the elbows (do not help with the upper body).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps