Extension and flexion of the arms in prone position (rowing pull) ► row

Individual work

Prone position on the Swedish box (head protruding over the end of the box), arms stretched downwards (hanging), hold dumbbells in your hands (or elastic band stretched under the Swedish box), pull elbows upwards as far as possible (place dumbbells/elastic band next to your head, pull shoulder blades together).

Attention:
No hollow back, movement only from the shoulders (do not lift the upper body).

Lighten:
No resistance from additional weight (only bend arms); less weight/resistance (softer elastic band).

Harden:
More weight/resistance (harder elastic band).

1 swedish box
2 dumbbells or 1 elasticated rubber band