This exercise is designed to strengthen the biceps. The exercise can only be performed with a door frame or similar and does not require any equipment. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Stand in a door frame and hold on to the door frame with your left hand.
2
Lean with your body on your right side so that your left arm is stretched. Elbow points downwards. This is your starting position.
3
Now pull your body towards the door frame by bending your left arm slowly and forcefully. Exhale as you do so.
4
Now stretch your left arm 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 with the left side first and continue with the right side after a 60-second break.
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
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Equipment
Body weight
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