Partners are standing facing each other, while one partner is holding the other one’s arms at the wrists. The elbows are slightly bent.

One partner is offering resistance to the other by firmly pushing down, while the other partner is countering by lifting the arms sideways to shoulder height.

Both partners are lowering the arms back to the starting position and repeating the exercise according to the training plan.

Partners are standing facing each other, while one partner is holding the palms on the other partner’s palms. The elbows are slightly bent.

One partner is pushing the forearms upwards activating biceps, while the other partner is countering the action.

The other partner is pushing downwards, while the first partner is countering the action. Repeat the exercise according to the training plan.

One partner is sitting with the legs extended with the arms to the sides and forearms up. The other partner is standing behind him/her with the knees fixed to the partner’s back and the hands resting on the partner’s hands.

The sitting partner is pushing up, while the other partner is countering the action.

The standing partner is pushing down, while the other partner is countering the action. Repeat the exercise according to the training plan.

One partner is lying on the back with the arms in front, while the other partner is standing above with their hands locked together.

The standing partner is pushing downwards, while the lying partner is countering the action.

The lying partner is pushing up, while the standing partner is countering the action. Repeat the exercise according to the training plan.