Extension and flexion of the arm in a kneeling position with the upper body supported (rowing pull) (left) ► row 1-arm

Individual work

One-legged stand on the left, other leg (right) kneeling on the long bench (knee at standing leg height), one-armed support of the upper body on the long bench (supporting arm on the opposite side of the standing leg), free arm (left) with the dumbbell/kettlebell in hand stretched down (almost) (hanging), pull dumbbell/kettlebell towards the body (chest) and accompany it back down (lift and lower weight).

Attention:
Do not fully extend your arm, keep your back straight, pull your elbows back up.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
1 dumbbell/kettlebell