Lying on your back, bend your legs (90 degrees at the hips and knees - thighs pointing upwards, lower legs parallel to the floor pointing forwards), arms at chest height in front of you (pointing upwards), hands each holding a dumbbell, stretch one leg out in extension of your body and simultaneously bend one arm crosswise until the dumbbell makes (slight) contact with your chest area, bend your leg again and stretch your arm to return to the starting position. Then perform the exercise in reverse.
Starting position:
- Lying on your back on the flat bench
- Legs bent and held high (thigh pointing upwards, lower leg pointing forwards)
- Arms almost stretched out in front position (pointing upwards)
Finishing position:
- One arm bent, dumbbell lowered to the chest
- One leg extended forwards as an extension of the body (cross over the bent arm)
Attention:
Elbows are always under the wrists, wrists fixed, elbows slightly bent away from the upper body (A-shape). If you are working with a lot of weight, the exercise should be performed with a partner for safety reasons, with the helper standing by the exerciser's head for support to lift the weight in an emergency.
Variant:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.
