Extension and flexion of one arm in push-up position alternating (rowing pull) ► row 1-arm push up position

Individual work

In the push-up position, rest both hands on a dumbbell each. In this position, alternately lift one dumbbell by bringing the elbow back towards the body (next to the ribcage). Then lower the weight back to the starting position in the push-up position. The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.

Starting position:
- Push-up position, both hands resting on a dumbbell each in a neutral grip
- Tension in the torso (no hollow back)

Finishing position:
- Dumbbell resting on/next to the body at approximately chest height
- Elbows of the arm to be trained bent behind the body pulled up and shoulder blades actively pressed together
- Tension in the torso maintained

Variant:
Combine exercise with push-ups (i.e. after each repetition, a push-up is performed).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)

2 dumbbells