Extension and flexion of the arms while standing

Individual work

Stand upright shoulder-width apart, hold the assault rifle at hip height with outstretched hanging arms (barrel parallel to the ground), bend your arms and bring the rifle to your chin, then raise the weapon to a high hold (arms outstretched above your head) and return to the starting position using the reverse sequence of movements.

Attention:
Work without momentum if possible, avoid a hollow back position in the end position (actively tense the torso), keep the shoulders fixed (press towards the hips).

Variant:
From the centre position, also bring the assault rifle into a forward hold and back to the chest.

1 assault rifle (neutralised)