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

Individual work

Stand shoulder-width apart on two balance cushions, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the weight, bend your arms (elbows up behind you) to move the weight towards your stomach. Then stretch your arms back to the starting position.

Attention:
Always make sure your back is straight (keep your core tensed). 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).

Lighten:
Stand on the floor instead of on the balance cushions; less weight.

Harden:
More weight.

2 balance cushions/1 balance hemisphere
2 dumbbells/kettlebells/1 barbell/sandbag or weight bag