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

Individual work

Sit with your legs straight and your upper body leaning slightly backwards, your feet in the loops, the gymnastics pole slightly above knee height with loosely stretched elastic bands, pull the gymnastics pole towards your navel (move your elbows backwards and pull your shoulder blades together) and return to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Select stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps