Extension and flexion of the arm with a step backwards (drawing the bow)

Individual work

Stand upright with your feet shoulder-width apart, arms outstretched at shoulder height in front of you, simultaneously with a step backwards, bend your arms on the same side (tighten the arch, bring your hand to your elbow), upper body, gaze and toe of the back leg now point to the side, the upper body is rotated back to the starting position with a step forwards. Switch sides after each exercise.

Attention:
Always keep your arms at shoulder height.

Lighten:
Smaller movements (arm pull/lunge).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)