Extension and flexion of the arms in prone position (pull-up) ► floor sliding pull up

Individual work

Lay on your stomach with your chest on a towel or a piece of carpet, arms flat on the floor and stretched out in front of you (palms on the floor). Bend your arms so that the upper arms are at shoulder height and point to the side and the forearms continue to point forwards (90 degree angle at the elbow joint). Then stretch your arms back out to the starting position. These movements move the body forwards and backwards along the floor; the movement simulates a pull-up on a horizontal bar.

Lighten:
Support the movement with your feet.

Harden:
Additional weight (on your back).

1 towel/carpet remnant

1 weight vest/weight disc ► to make the exercise more difficult (additional weight)