Sitting on the bench, place your feet on the floor with your legs spread wide apart. The upper body is slightly bent forward and the hanging, almost stretched training arm (left) is leant against the thigh with the elbow (same side of the body). Now slowly raise the dumbbell by bending your arm and bring it towards your chest. The movement only comes from the elbow joint. Then extend the arm back to the starting position in a controlled manner (lower the dumbbell).

Starting position:
- Sit on the flat bench, legs straddled wide
- Exercise arm hanging (almost) stretched towards the floor
- Elbow of the exercise arm supported on the thigh (same side of the body)
- Torso is tensed

Finishing position:
- Training arm bent, dumbbell pulled towards the shoulder

Attention:
The upper body remains stable during the exercise (does not support the arm movement).

1 dumbbell
1 flat bench

Sit on the long bench/swinging box top, one arm with the dumbbell in your hands in a high hold (left), bend your arm (bring the dumbbell behind your head) and stretch. The movement only takes place in the elbow joint.

Attention:
Upright posture; upper arm always remains raised and stable (fix with the other arm if necessary).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed standing.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Sit on the long bench (or a Swedish box top), (right) elbow supported on the inside of the thigh (same side, right), dumbbell with (almost) straight arm between the legs, bend the arm (bring the dumbbell to the chest) and stretch back to the starting position.

Attention:
Keep your back straight, do not lean backwards when lifting the weight.

Lighten:
Less weight.

Harden:
More weight.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Sitting on the bench, place your feet on the floor with your legs spread wide apart. The upper body is slightly bent forward and the hanging, almost stretched training arm (right) is leant against the thigh with the elbow (same side of the body). Now slowly raise the dumbbell by bending your arm and bring it towards your chest. The movement only comes from the elbow joint. Then extend the arm back to the starting position in a controlled manner (lower the dumbbell).

Starting position:
- Sit on the flat bench, legs straddled wide
- Exercise arm hanging (almost) stretched towards the floor
- Elbow of the exercise arm supported on the thigh (same side of the body)
- Torso is tensed

Finishing position:
- Training arm bent, dumbbell pulled towards the shoulder

Attention:
The upper body remains stable during the exercise (does not support the arm movement).

1 dumbbell
1 flat bench

Sit on the long bench/swinging box top, one arm with the dumbbell in your hands in a high hold (right), bend your arm (bring the dumbbell behind your head) and stretch. The movement only takes place in the elbow joint.

Attention:
Upright posture; upper arm always remains raised and stable (fix with the other arm if necessary).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed standing.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Stand upright, shoulder-width apart, with the left arm bent so that the hand is at the chest (same side of the body - back of the hand points away from the body) and the elbow is close to the body. An elasticated band is placed around the shoulder and held in place with the hand of the training arm (left). From this position, extend the arm forwards to chest height, rotating the arm so that the back of the hand is pointing upwards in the end position. Then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Stand upright with your shoulders shoulder-width apart, your right arm bent so that your hand is next to your chest (same side of your body - the back of your hand points away from your body) and your elbow is close to your body. An elasticated band is placed around the shoulder and held in place with the hand of the training arm (right). From this position, extend the arm forwards to chest height, rotating the arm so that the back of the hand is pointing upwards in the end position. Then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, upper body turned to the side, both hands holding the elastic band, stretch one arm (right) to the side at shoulder height, the other arm (left) is bent crosswise in front of the (right) shoulder, pull the bent arm back to the shoulder on the same side of the body (left) to tighten the band close to the body (at chest height), the stretched arm always remains in the starting position, only the hand of the bent arm moves from one shoulder to the other (tighten the band like a bow).

Attention:
Elbows remain at shoulder height, elastic band remains taut throughout.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, one hand (right) holds the elastic band on the lower back, the other (left) arm is bent and held high (elbow pointing diagonally upwards) and the hand holds the band on the back of the neck (the band is behind the body), stretch the upper (left) arm and bend back to the starting position without moving the elbow.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand with hips wide apart or lunge slightly for better stability. Hold the training arm (left) with the dumbbell in your hand extended above your head (hold up). Bend your elbow to slowly lower the dumbbell behind your head without moving your torso. The arm is then extended to bring the dumbbell back to the starting position. Under certain circumstances, the upper arm of the training arm can be fixed with the free (right) hand.

Starting position:
- Stand with hips wide or slight lunge
- Training arm with the dumbbell in hand (almost) stretched above the head

End position:
- Dumbbell behind the head (elbow pointing upwards)

Attention:
The movement only comes from the elbow joint so that the upper arm remains fixed in place; the hips and torso remain unchanged during the exercise.

Variant:
The exercise can also be performed in a seated position, keeping the torso straight.

1 dumbbell

Stand upright, shoulder-width apart, one hand (right) holds the elastic band on the lower back, the other (left) arm is bent and held high (elbow pointing diagonally upwards) and the hand holds the band on the back of the neck (the band is behind the body), stretch the upper (left) arm vertically upwards and bend back into the starting position without the elbow moving.

Attention:
Do not arch your back (tense your stomach), the movement takes place exclusively in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright shoulder-width apart, one arm (right) bent in front of the body (palm facing forwards, hand close to the shoulder on the same side of the body, elbow against the body), the other (left) training arm bent (approx. 90 degree angle in the elbow joint) behind the body (place the back of the hand in the centre of the back), grasp one end of the elasticated rubber band with each hand. From this position, stretch the training arm (left) (one-sided elbow extension) and bend back to the starting position.

Attention:
Do not arch your back (tighten your stomach), the movement only takes place in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Standing upright with your arms shoulder-width apart, bend one arm (left) so that your hand is close to your shoulder (the back of your hand points away from your body), with your upper arm (elbow) pointing downwards and close to your body. Grasp one end of the elasticated rubber band with the hand of the bent training arm (left) and place the other end around the shoulder (same side of the body). From this position, stretch the training arm (one-sided elbow extension) and bend back to the starting position.

Attention:
Do not arch your back (tense your stomach), the movement only takes place in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, upper body turned sideways, both hands holding the elastic band, stretch one arm (left) to the side at shoulder height, the other arm (right) is bent crosswise in front of the (left) shoulder, pull the bent arm back to the shoulder on the same side of the body (right) to tighten the band close to the body (at chest height), the stretched arm always remains in the starting position, only the hand of the bent arm moves from one shoulder to the other (tighten the band like a bow).

Attention:
Elbows remain at shoulder height, elastic band remains taut throughout.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, one hand (left) holds the elastic band on the lower back, the other (right) arm is bent and held high (elbow pointing diagonally upwards) and the hand holds the band on the back of the neck (the band is behind the body), stretch the upper (right) arm and bend back to the starting position without moving the elbow.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand with hips wide apart or lunge slightly for better stability. Hold the training arm (right) with the dumbbell in your hand extended above your head (hold up). Bend your elbow to slowly lower the dumbbell behind your head without moving your torso. The arm is then extended to bring the dumbbell back to the starting position. Under certain circumstances, the upper arm of the training arm can be fixed with the free (left) hand.

Starting position:
- Stand with hips wide or slight lunge
- Training arm with the dumbbell in hand (almost) stretched above the head

End position:
- Dumbbell behind the head (elbow pointing upwards)

Attention:
The movement only comes from the elbow joint so that the upper arm remains fixed in place; the hips and torso remain unchanged during the exercise.

Variant:
The exercise can also be performed in a seated position, keeping the torso straight.

1 dumbbell

Stand upright, shoulder-width apart, one hand (left) holds the elastic band on the lower back, the other (right) arm is bent in a high position (elbow pointing diagonally upwards) and the hand holds the band on the back of the neck (the band is behind the body), stretch the upper (right) arm vertically upwards and bend back into the starting position without the elbow moving.

Attention:
Do not arch your back (tense your stomach), the movement takes place exclusively in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Standing upright with your arms shoulder-width apart, bend one arm (right) so that your hand is close to your shoulder (the back of your hand points away from your body), with your upper arm (elbow) pointing downwards and close to your body. With the hand of the bent training arm (right), grasp one end of the elasticated rubber band and place the other end around the shoulder (same side of the body). From this position, stretch the training arm (one-sided elbow extension) and bend back to the starting position.

Attention:
Do not arch your back (tense your stomach), the movement only takes place in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand upright shoulder-width apart, one arm (left) bent in front of the body (palm facing forwards, hand close to the shoulder on the same side of the body, elbow against the body), the other (right) training arm bent (approx. 90 degree angle in the elbow joint) behind the body (place the back of the hand in the centre of the back), grasp one end of the elasticated rubber band with each hand. From this position, stretch the training arm (right) (one-sided elbow extension) and bend back to the starting position.

Attention:
Do not arch your back (tense your stomach), the movement only takes place in the elbow joint (upper body and upper arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Standing shoulder-width apart, the upper body is tilted forwards with a straight back (or in a slight stepping position, with the leg on which the weight is held further back), the weight (kettlebell or dumbbell) is held in the hand slightly below knee height (same side of the body) with the (left) arm hanging down, the weight is gripped in the upper grip so that the back of the hand points forwards in the direction of vision. Raise the shoulder of the playing arm (left) with the arm extended before bending the arm to bring the weight to the chest (elbow close to the body pointing backwards). During the movement, the arm is rotated outwards (back of the hand points to the side away from the body). Then, in the reverse sequence of movements, stretch the arm back to the starting position (internal rotation).

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body). The first impulse when lifting the weight always comes from the shoulder.

Lighten:
More weight.

Harden:
Less weight.

1 kettlebell/dumbbell

Standing shoulder-width apart, the upper body is tilted forwards with a straight back (or in a slight stepping position, with the leg on which the weight is held further back), the weight (kettlebell or dumbbell) is held in the hand slightly below knee height (same side of the body) with the (right) arm hanging down, the weight is gripped in the upper grip so that the back of the hand points forwards in the direction of vision. Raise the shoulder of the playing arm (right) with the arm extended before bending the arm to bring the weight to the chest (elbow close to the body pointing backwards). During the movement, the arm is rotated outwards (back of the hand points to the side away from the body). Then, in the reverse sequence of movements, stretch the arm back to the starting position (internal rotation).

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body). The first impulse when lifting the weight always comes from the shoulder.

Lighten:
More weight.

Harden:
Less weight.

1 kettlebell/dumbbell

Stand upright shoulder-width apart, one arm (left) bent in front of the body (palm facing forwards, hand close to the shoulder on the same side of the body, elbow against the body), the other (right) arm bent (approx. 90 degree angle at the elbow joint) behind the body (place the back of the hand in the centre of the back), grasp one end of the elasticated rubber band with each hand. From this position, stretch the training arm (left) upwards (one-sided shoulder press) to further stretch/tension the elastic band. Then bend your arm back to the starting position (bring your hand to your shoulder).

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Stand upright shoulder-width apart, one arm (right) bent in front of the body (palm facing forwards, hand close to the shoulder on the same side of the body, elbow against the body), the other (left) arm bent (approx. 90 degree angle at the elbow joint) behind the body (place the back of the hand in the centre of the back), grasp one end of the elasticated rubber band with each hand. From this position, stretch the training arm (right) upwards (one-sided shoulder press) to further stretch/tension the elastic band. Then bend your arm back to the starting position (bring your hand to your shoulder).

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Set the sling trainer to a short length, stand upright and hold the handle with an outstretched (left) arm at shoulder height in front of your body, the sling is taut, take a step forwards (slightly backwards), pull your upper body towards the handle (bend and stretch your arm).

Attention:
Keep body tension, do not let hips sag, keep elbows in front of body.

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
The exercise can also be performed with both arms on the handles (organisation = 1 exercise).

1 sling trainer

Set the sling trainer to a short length, stand upright and hold the handle with an outstretched (right) arm at shoulder height in front of your body, the sling is taut, take a step forwards (slightly backwards), pull your upper body towards the handle (bend and stretch your arm).

Attention:
Keep body tension, do not let hips sag, keep elbows in front of body.

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
The exercise can also be performed with both arms on the handles (organisation = 1 exercise).

1 sling trainer