Stand with your feet hip-width apart and hold the barbell with an underhand grip with your arms hanging at thigh height. The hands grip the bar at shoulder width, with the upper arms resting against the body. Bend your arms to bring your hands towards your chest (barbell at shoulder height), whereby the movement only comes from the elbow joint, the rest of the body does not move. The weight is then slowly lowered to the starting position (arms almost fully extended).
Starting position:
- Stand with hips wide apart
- Barbell in lower grip at thigh level, arms (almost) straight
- Upper arms close to body
Finishing position:
- Arms bent, elbows pointing downwards and fixed
- Bar at shoulder height
Attention:
Only work with as much weight as you can control. If the load is too heavy, you will automatically lean back and work with momentum, which puts more strain on the back and less on the arm flexors.
Variant:
The exercise can also be performed with 2 dumbbells.
