Extension and flexion of the arm in the standing balance (rowing pull) (left) ► row 1-arm/1-leg

Individual work

Standing balance, the hand (left) over the cross of the supporting leg (right) holds the dumbbell/kettlebell, to stabilise the balance the free hand can be supported on a (flat) bench, both arms are almost stretched out and point towards the floor, bend the training arm (elbow points backwards upwards) to move the weight towards the abdomen and stretch back to the starting position.

Starting position:
- Standing balance, knees of the supporting leg slightly bent
- Upper body leaning forwards, back straight, one leg stretched out behind in extension of the body
- Arms almost extended, pointing towards the floor
- Crossed arm of the supporting leg holds the dumbbell
- Free arm can be supported on a bench to help maintain balance

Finishing position:
- Training arm bent, pull dumbbell/kettlebell up to upper abdomen
- Move elbows as far back as possible

Attention:
Always make sure your back is straight (tense torso). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

Variant:
Playing arm and supporting leg correspond to the same side.

1 dumbbell/kettlebell
1 flat bench (optional)