Extension and flexion of the arms in a seated position (rowing pull) ► row

Partner work

Both participants sit with their legs slightly bent, facing their partner, the soles of their feet touching those of the other person, one participant holds the elasticated loops, the other participant holds the gymnastics pole at knee height, both exercisers perform a rowing movement at the same time by pulling their arms/elbows backwards past their body (bring their hands to their chest, pull their shoulder blades together).

Attention:
The upper body remains upright, no leaning back, torso is tensed (no hollow back) and the movement comes from the back muscles (pull elbows backwards).

Lighten:
Select less strong elastic bands, roll up elastic bands less.

Harden:
Select stronger elastic bands, roll up elastic bands more.

1 gymnastic stick with elasticated strap