Extension and flexion of the arms in the seated position ► biceps curl

Individual work

In the seated position, grasp the handles with your arms almost straight, place your elbows on the padding, pull the handles upwards (bend your arms, bring your hands to your chest) and do not lose contact between your elbows and the padding.

Starting position:
- Sitting, arms pointing almost straight downwards
- Elbows on the pad (underhand grip)
- Straight, stretched back

Finishing position:
- Arms bent
- Position of the upper body/back unchanged
- Elbows remain in contact with the padding