Stand with hips wide apart or lunge slightly for better stability. Hold the training arm (right) with the dumbbell in your hand extended above your head (hold up). Bend your elbow to slowly lower the dumbbell behind your head without moving your torso. The arm is then extended to bring the dumbbell back to the starting position. Under certain circumstances, the upper arm of the training arm can be fixed with the free (left) hand.
Starting position:
- Stand with hips wide or slight lunge
- Training arm with the dumbbell in hand (almost) stretched above the head
End position:
- Dumbbell behind the head (elbow pointing upwards)
Attention:
The movement only comes from the elbow joint so that the upper arm remains fixed in place; the hips and torso remain unchanged during the exercise.
Variant:
The exercise can also be performed in a seated position, keeping the torso straight.
