The body is supported with one knee and one arm on the flat bench (same side of the body, left). The other (right) foot is placed on the floor and the dumbbell is held in a neutral grip with the free (right) arm. The training arm is bent (approx. 90 degrees) so that the upper arm rests against the body (horizontal) and the lower arm points towards the floor (vertical). The arm is now stretched to bring the forearm into a horizontal position. The rest of the body remains still. Then bend the arm back to the starting position.
Starting position:
- Body is supported with one knee and one arm on the flat bench (same side of the body)
- Dumbbell in neutral grip
- Upper arm of the training arm is parallel to the back against the body
- Lower arm of the training arm points towards the floor (right angle in the elbow joint)
Finishing position:
- Training arm is parallel to the floor (stretched)
- Wrist remains stable
- Rest of body remains unchanged in the starting position.
Attention:
The movement (bringing the forearm into a horizontal position) is only performed from the elbow joint.
