Rotation of the upper body in lateral forearm support (right) ► rotational lateral pillar bridge

Individual work

Side support on the (right) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable; rotation of the upper body in lateral forearm support.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)