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

Individual work

Prone position on the inclined long bench (long bench attached to the Swedish box or wall bars), arms (almost) stretched out downwards with the dumbbells in your hands, the backs of your hands pointing forwards in your line of vision (overhand grip), pull your hands/dumbbells towards your body/chest to approximately the height of the lying surface (pull your shoulder blades together).

Attention:
Do not fully extend your arms (maintain tension).

Lighten:
Less weight.

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells