Extension and flexion of the arm in step position (rowing pull) (left) ► row 1-arm

Individual work

In a slight lunge with bent knees, the upper body is tilted forwards and supported with one hand (right) on the (flat) bench, both arms are almost stretched, with the free hand (left) holding the dumbbell/kettlebell (arm pointing towards the floor), bend the free arm (dumbbell/kettlebell towards the stomach, elbow moving backwards and upwards) and return to the starting position.

Starting position:
- Slight lunge with bent knee
- Upper body tilted forwards (back straight) and supported with one hand (arm extended)
- Outstretched free arm holds the weight and points towards the floor

Finishing position:
- Dumbbell/kettlebell pulled up to the upper abdomen (arm bent)
- Elbows brought as far back as possible

Attention:
Always make sure your back is 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).

1 flat bench
1 dumbbell/kettlebell