Extension and flexion of the arms in half kneeling position ► face pull

Individual work

Stand in a half kneeling position with your upper body straight (facing the wall), your outstretched arms holding the elastic band fixed at chest height (arms horizontal to the floor). From this position, bend your arms (stretch/tension the elastic band further) by bringing your hands to your chest (keep your elbows at shoulder height). Then stretch your arms back to the starting position. If necessary, change the position (knee down) for several rounds.

Attention:
Always make sure your back is straight (keep your torso tensed). The movement takes place in the arms, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
Grab the band with one arm (side of the kneeling leg - change half-kneeling position to train the other side = organisation 2 exercises).

1 elasticated rubber band
1 fastening elasticated rubber band