Lying on your (right) side, bend your knees for more stability. The upper (left) arm to be trained is bent (approx. 90 degrees) so that the upper arm rests against the body and the forearm points forwards. Now raise the forearm vertically upwards while moving the upper arm as little as possible. Then slowly lower the weight back down to the starting position.
Starting position:
- Lying on your side, knees bent, head held comfortably (resting on the lower arm)
- Training arm bent, upper arm resting on the body, forearm pointing forwards
Finishing position:
- Forearm is raised as vertically as possible
- Upper arm remains in the starting position (or moves as little as necessary)
- Hips remain vertical and stable
Variant:
The exercise can also be performed standing on the cable pulley (see exercise collection).
