Extension and flexion of the arms while standing (rowing pull) ► cable row

Individual work

When standing, grasp the bar with your hands and arms almost outstretched, bring the bar towards your stomach and back to the starting position.

Starting position:
- Stand shoulder-width apart, knees slightly bent
- Upper body tilted slightly forwards, back straight
- Arms are almost straight

Finishing position:
- Pull the bar up to your upper abdomen
- Bring your elbows as far back as possible.

Attention:
Always make sure your back is straight (keep your core tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up.

1 weight tower/machine ► cable pulley (deep)