Lying on your back on the flat bench, place your feet flat on the floor. Hold the barbell with an overhand grip at shoulder width and with your arms stretched out above your chest (front hold). Now bend your elbows to lower your forearms so that the barbell is lowered just above your forehead. Then straighten your arms and move the weight back to the starting position in a controlled manner.

Starting position:
- Lie on your back on the flat bench, feet flat on the floor
- Arms (almost) stretched across your chest (in front of you)
- Hold the barbell shoulder-width apart in the overhand grip

Finishing position:
- Arms bent, barbell lowered just above your forehead

Attention:
Movement only comes from the elbows, position of the elbows remains stable (keep the distance between the arms unchanged, do not let the elbows break out to the side), whereby the upper arms do not (hardly) move.

1 barbell
1 flat bench

Lunge, the front (left) leg is placed on the floor with a right angle at the knee joint, the back (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (left) is supported on the hip, the right arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. From this position, straighten the front leg and simultaneously push the back leg off the floor to reach a standing position in one fluid movement. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold the arm up). The other arm remains supported on the hip. Then bring the right leg back and bend the left leg to return to the starting position in a lunge. The playing arm is also bent back to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lower your upper body less (greater angle in the knees); without additional weight (dumbbell or kettlebell).

Harden:
More weight; additional weight (on the back foot).

1 dumbbell/kettlebell

1 weight sleeve ► Make the exercise more difficult (additional weight)

Lunge, the front (right) leg is placed on the floor with a right angle at the knee joint, the rear (left) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (right) is supported on the hip, the left arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. From this position, straighten the front leg and simultaneously push the back leg off the floor to reach a standing position in one fluid movement. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold the arm up). The other arm remains supported on the hip. Then bring the left leg back and bend the right leg to return to the starting position in a lunge. The playing arm is also bent back to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lower your upper body less (greater angle in the knees); without additional weight (dumbbell or kettlebell).

Harden:
More weight; additional weight (on the back foot).

1 dumbbell/kettlebell

1 weight sleeve ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart, left foot centred on the elastic band, left hand grasping the band at chest height with an overhand grip (back of hand pointing towards the face), elbow of the bent arm pointing downwards, arm next to the ear stretched straight upwards and bent back to the starting position.

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.

Variation:
Stepping position with the left front foot on the centre of the band.

1 elasticated rubber band

Stand upright, shoulder-width apart, right foot centred on the elastic band, right hand grasping the band at chest height with an overhand grip (back of hand pointing towards the face), elbow of bent arm pointing downwards, arm next to the ear extended straight upwards and bent back into the starting position.

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.

Variant:
Stepping position with the right front foot on the centre of the band.

1 elasticated rubber band

Half kneeling with the upper body straight (back facing the wall), with the left knee on the floor. The elastic band fixed at shoulder height is held with the (left) arm bent so that the hand is next to the chest (same side of the body - back of hand pointing backwards towards the wall) and the elbow is close to the body. From this position, extend your arm forwards to chest height (keep your arm horizontal to the floor). 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 a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
In the starting position, the back of the hand points to the side; when the arm is pushed out forwards, the arm is rotated so that the back of the hand is pointing upwards in the end position.

1 elasticated rubber band
1 fastening elsticated rubber band

Half kneeling with the upper body straight (back facing the wall) and the right knee on the floor. The elastic band fixed at shoulder height is held with the (right) arm bent so that the hand is next to the chest (same side of the body - back of the hand facing the wall) and the elbow is close to the body. From this position, extend the arm forwards to chest height (keep the arm horizontal to the floor). 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 a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
In the starting position, the back of the hand points to the side; when the arm is pushed out forwards, the arm is rotated so that the back of the hand is pointing upwards in the end position.

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with the upper body straight (facing the wall), with the right knee on the floor and the outstretched (left) arm holding the elastic band fixed at chest height (arm horizontal to the floor - palm facing away from the body to the side). From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (arm close to the body - elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The movement takes place in the arm, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms and bring it to your chest.

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with the upper body leaning slightly forwards, with the (right) foot placed on the floor, an elasticated rubber band is fixed in place. The (left) outstretched arm on the side of the kneeling leg holds the free end of the elastic band. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (shoulder retraction). Then stretch your arm back to the starting position.

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).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Half kneeling with the upper body straight (facing the wall), the left knee is placed on the floor, the stretched (right) arm holds the elastic band fixed at chest height (arm horizontal to the floor - palm facing away from the body to the side). From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (arm close to the body - elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The movement takes place in the arm, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms and bring it to your chest.

1 elasticated rubber band
1 fastening elasticated rubber band

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

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).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Half-kneeling position (one leg up) with one arm extended and held high (pointing upwards), the weight (dumbbell or kettlebell) is held in the hand of the extended arm (same side as the leg placed on the knee - left), bend the training arm (left) to move the weight to the shoulder and stretch back to the starting position, keeping the core muscles under constant tension.

Starting position:
- Half-kneeling position, abdominal and gluteal muscles tensed
- Exercise arm almost extended in a high position (same side as the kneeling leg)

Finishing position:
- Exercise arm bent, weight at shoulder height

Attention:
If you do not work enough from the core, you will lose your balance and your hips will buckle to the side, which should be avoided at all costs.

1 dumbbell/kettlebell

Half-kneeling position (one leg up) with one arm extended and held high (pointing upwards), the weight (dumbbell or kettlebell) is held in the hand of the extended arm (same side as the leg placed on the knee - right), bend the training arm (right) to move the weight to the shoulder and stretch back to the starting position, keeping the core muscles under constant tension.

Starting position:
- Half-kneeling position, abdominal and gluteal muscles tensed
- Exercise arm almost extended in a high position (same side as the kneeling leg)

Finishing position:
- Exercise arm bent, weight at shoulder height

Attention:
If you do not work enough from the core, you will lose your balance and your hips will buckle to the side, which should be avoided at all costs.

1 dumbbell/kettlebell

Sit on the long bench (or a Swedish box top), rest your (left) elbow on the inside of your thigh (same side, left), hold the dumbbell between your legs with your arm (almost) straight, bend your arm (bring the dumbbell to your 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 (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