Open a door and stand shoulder-width apart in front of it.
2
Grasp the inner and outer doorbell with both hands and lean back with your upper body so that your arms are fully extended. Palms facing up and elbows pointing down. This is your starting position.
3
Now pull your upper body towards the door by bending your arms slowly and forcefully. Breathe out as you do so.
4
Now stretch your arms out again slowly and in a controlled manner until you are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Maintain body tension throughout the exercise. Make sure that you tense your biceps hard and perform the exercise slowly and intensively.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Body weight
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