Rotation of the upper body with extension and flexion of the arm while standing (right)

Individual work

Stand upright, slightly turned to the side (left leg in front), arms bent and held high (elbows pointing downwards at chest height), extend the back (right) arm forwards (hand edge downwards) and simultaneously turn the upper body (to the left), rotate the upper body as far as possible (outstretched arm 90 degrees to the front standing leg) and return to the starting position.

Attention:
Always keep your arms raised (hands at shoulder height).

Lighten:
smaller movements (less rotation).

Harden:
additional weight (on the arm(s), hold in the hand(s) or hold with both hands and stretch/flex both arms at the same time).

Variant:
Hold an additional weight (e.g. weight disc or dumbbell) in both hands and extend/flex the arms simultaneously while rotating the upper body.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)
1 weight disc ► Variation of the exercise