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

Individual work

In a slight lunge with your knees bent, lean your upper body forwards and support yourself with one hand (right) on the vaulting box, both arms are almost straight, with your free hand (left) holding the dumbbell/kettlebell (arm pointing towards the floor), bend your free arm (dumbbell/kettlebell towards your stomach, elbow up and back) and return to the starting position.

Attention:
Always make sure your back is straight (keep your core tensed). The angle of the back and thighs remains unchanged throughout the exercise. Pull your elbows back and up (stay close to your body).

Lighten:
Less weight.

Harden:
More weight/increased load.

1 Swedish box
1 dumbbell/kettlebell