Extension and flexion of the arm in half kneeling position (rowing pull) (right) ► one-arm row

Individual work

Half kneeling with the upper body straight (facing the wall), the left knee is placed on the floor, the stretched (right) arm holds the elastic band fixed at chest height (arm horizontal to the floor - palm facing away from the body to the side). From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (arm close to the body - elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The movement takes place in the arm, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms and bring it to your chest.

1 elasticated rubber band
1 fastening elasticated rubber band