Extension and flexion of the arm in four-foot stance (rowing pull) (right) ► bird row 1-arm

Individual work

Four-foot stance, one leg (left) extended backwards in extension of the body, the arm on the same side of the extended leg supported on the (flat) bench, almost extended free training arm (right) holds the dumbbell/kettlebell and points towards the floor, bend the free arm (bring the elbow back up) to move the weight towards the abdomen and extend back to the starting position.

Starting position:
- Four-foot stance, one leg extended backwards in extension of the body
- Arm on the side of the extended leg supports the upper body on the bench
- Training arm almost extended points towards the floor

Finishing position:
- Training arm bent, pull dumbbell/kettlebell up to upper abdomen
- Move elbows as far back as possible

Attention:
Always make sure your back is straight (tense torso). 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