Extension and flexion of the arms while standing (rowing pull) ► row

Individual work

When standing, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the dumbbells/kettlebells, bend your arms (elbows up behind you) to move the weights towards your stomach. Then stretch your arms back to the starting position.

Starting position:
- Stand with shoulders shoulder-width apart, knees slightly bent
- Upper body leaning forwards, back straight
- Arms almost stretched out pointing towards the floor

Finishing position:
- Dumbbells/kettlebells pulled up to the upper abdomen
- Elbows pulled back as far as possible.

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

2 dumbbells/kettlebells