Extension and flexion of the arm in the standing balance (rowing pull) (left) ► row 1-arm/1-leg

Individual work

Standing balance, the hand (left) on the same side of the standing leg (left) holds the dumbbell/kettlebell, to stabilise the balance the free hand is supported on a swinging box, both arms are almost stretched out and point towards the floor, bend the training arm (elbow points backwards upwards) to move the weight towards the chest and stretch back 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:
Without support (balance); more weight/increased load.

Variant:
Play arm with weight in hand and supporting leg crossed.

1 Swedish box/pyo box
1 dumbbell/kettlebell