Raising and lowering one arm alternately in push-up position (rowing pull) ► row 1-arm / dumbbell renegade row

Individual work

In the push-up position, hold a dumbbell in each hand (also possible with kettlebells) and alternately bring a dumbbell/kettlebell back towards the body by bringing the elbow back (return to the push-up position in between). The movement only takes place in the elbow and shoulder joint.

Attention:
Keep the torso stable and do not let it sag (actively tense the torso muscles).

Lighten:
Less or no weight (touch the shoulder crosswise - shoulder tap).

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

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells/kettlebells

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)