Extension and flexion of the arms in half kneeling position (right) ► biceps curl

Individual work

Half kneeling with the upper body tilted slightly forwards, with the (left) foot placed on the floor, an elasticated band is fixed in place. The outstretched right arm on the side of the kneeling (right) leg grasps the elastic band at shin height of the lowered leg. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest. Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms on the side of the kneeling leg (= organisation 2 exercises).

1 mini-band