Step stance or shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band at stomach height on the wall bars (on the tree), upper body slightly bent forwards, arms stretched diagonally forwards (angle approx. 45 degrees), elbows and shoulders pulled as far back as possible, hands remaining above the hips.

Attention:
Keep your upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band
1 wall bar/tree

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 forwards, back straight
- Arms almost straight

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

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

When standing, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the dumbbells/kettlebells, bend your arms (elbows up behind you) to move the weights towards your stomach. Then stretch your arms back to the starting position.

Starting position:
- Stand with shoulders shoulder-width apart, knees slightly bent
- Upper body leaning forwards, back straight
- Arms almost stretched out pointing towards the floor

Finishing position:
- Dumbbells/kettlebells pulled up to the upper abdomen
- Elbows pulled back as far as possible.

Attention:
Always keep your back straight (tense your core). 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).

2 dumbbells/kettlebells

Stand shoulder-width apart on two balance cushions, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the weight, bend your arms (elbows up behind you) to move the weight towards your stomach. Then stretch your arms back to the starting position.

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 (stay close to your body).

Lighten:
Stand on the floor instead of on the balance cushions; less weight.

Harden:
More weight.

2 balance cushions/1 balance hemisphere
2 dumbbells/kettlebells/1 barbell/sandbag or weight bag

Standing shoulder-width apart, the upper body is tilted significantly forwards with a straight back, the weights (kettlebells or dumbbells) are held in the hands slightly below knee height (same side of the body) with hanging arms, the weights are gripped with an overhand grip so that the backs of the hands are facing forwards. At the same time, raise your shoulders with your arms straight before bending your arms to bring the weights to your chest (elbows close to your body pointing backwards). During the movement, the arms are rotated outwards (the backs of the hands point to the corresponding side away from the body). Then, in the reverse sequence of movements, stretch your arms back to the starting position (internal rotation).

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 (keep them close to your body). The first impulse when lifting the weights always comes from the shoulders.

Lighten:
More weight.

Harden:
Less weight.

2 kettlebells/dumbbells

Stand upright shoulder-width apart, feet in the loops, hold the gymnastics pole at hip height with an underhand grip in front of the body (palms facing upwards), arms slightly bent, elbows close to the body, bend arms/elbows (bring the gymnastics pole to the chest) and stretch back to the starting position.

Attention:
Movement only takes place in the elbows (do not help with the upper body).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Stand upright, arms hanging with the dumbbells in your hands (underhand grip), the backs of your hands pointing backwards (towards your body), bend your arms simultaneously/parallel (bring the dumbbells towards your chest, backs of your hands pointing away from your body). The movement is performed using only the arms without supporting the upper body (lean backwards). Lower the weights back to the starting position by stretching your arms.

Attention:
Keep your back straight, do not lean backwards (if necessary, perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body and work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Lift your arms alternately to your chest.

2 dumbbells

Grab a weight disc by the edge and hold it at thigh height with your arms slightly bent (disc pointing diagonally downwards in front), bend your arms to bring the weight disc in front of your head (keep your elbows close to your body), then straighten your arms to return to the starting position.

Attention:
Keep your back straight and your upper body stable (work without swinging or tilting your upper body backwards).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Clamp the weight disc between your hands (disc aligned horizontally to the floor) for additional strain on the chest muscles.

1 weight disc

Stand upright, shoulder-width apart in the centre of the elastic band, hands grasping the band slightly lower than hip height with arms almost outstretched in an underhand grip (palms facing upwards), elbows close to the body, bend arms/elbows (bring elastic band to chest) and stretch back to starting position.

Attention:
Movement only takes place in the elbows (do not help with the upper body).

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, elbows fixed at the waist, bent arms holding the bar in front of the body at chest height. Push the bar down slowly and in a controlled manner until your arms are almost straight and return to the starting position. The movement comes from the elbow joint.

Starting position:
- Stand upright (slight lunge forwards)
- Elbows are fixed at the waist
- Hold the bar with an overhand grip in front of the body at chest height

Finishing position:
- Arms stretched
- Elbows still fixed at the waist
- Upper body position remains stable

Attention:
Slightly bent forward, shoulders fixed (press towards the hips), elbows positioned slightly in front of the body and fixed (as they would be with a button attached to the waist).

1 weight tower/machine ► cable pulley (high)

Stand upright, arms hanging with the dumbbells in your hands (neutral grip), the backs of your hands pointing to the respective side (away from your body), bend your arms simultaneously/parallel (bring the dumbbell to your shoulder, back of your hands still pointing to the corresponding side). The movement is performed using only the arms without supporting the upper body (leaning backwards). Lower the dumbbells back to the starting position by stretching your arms.

Attention:
Keep your back straight, do not lean backwards (if necessary, perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body and work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Lift your arms alternately to your shoulders.

2 dumbbells

Hold a weight disc at chest height with your arms bent (elbows close to your body), lift the weight over your head by stretching your arms upwards (holding it up), bend your arms to move the weight disc back to the starting position.

Attention:
Keep your back straight.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Clamp the weight disc between your hands (disc aligned horizontally to the floor) for additional strain on the chest muscles.

1 weight disc

Stand upright with your feet in the loops, hold the gymnastics bar at shoulder height in front of your body (the backs of your hands pointing towards your chest), slowly raise your arms over your head into a high hold and back to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Choose fewer strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variant I:
Combine the end position with a squat or lunge. Make sure that your knees do not extend beyond the tips of your toes.
Variant II:
Perform the exercise in a prone/back position.

1 gymnastic bar with elasticated straps

Exerciser: Stand upright with shoulders wide apart, facing your partner, grasp the crossed elasticated loops and pull your hands/arms sideways outwards and upwards (elbows at shoulder height or slightly below, 90 degrees at the elbow joint, hands pointing upwards).
Partner: Hold the gymnastic stick behind your back at buttock height.

Attention:
The back remains stable, the movement only takes place in the shoulder joint (rotator cuff).

Lighten:
Choose less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Choose stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Stand upright (feet parallel or slightly offset), hold the assault rifle above your head with your arms almost outstretched, bend and stretch your arms (bring the weapon behind your head, movement in the elbow joint, upper arms stable).

Attention:
Tighten your stomach, straight back, elbows remain shoulder-width apart in the same place at head height.

1 assault rifle (neutralised)

Stand upright, shoulder-width apart in the centre of the elastic band, grasp the elastic band with both hands behind your head with your arms bent (elbows pointing diagonally upwards in front), stretch your arms vertically upwards and bend back to the starting position without moving your elbows.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

The cable pulley exercise can be performed with either the bar or the short rope, the cable pulley is attached at the top. Stand with your hips wide apart and your upper body leaning slightly forwards or in the basic position with your head upright and looking forwards. Grasp the bar or rope with bent arms, move the forearms downwards until the arms are almost fully extended. Then bring your forearms back up to the starting position. When performing the exercise, always keep your elbows close to your body.

Attention:
The movement takes place in the forearms. The lower back is in a slight hollow back position to protect the back.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Perform the exercise with one arm.
Variant II:
Change your grip technique: hold the bar with an underhand grip or use a parallel/rowing grip (V-grip).

1 weight tower/machine ► cable pulley (high)

Standing shoulder-width apart, the upper body is tilted significantly forwards with a straight back, the weights (kettlebells or dumbbells) are held in the hands slightly below knee height with hanging arms (same side of the body), the weights are gripped with an overhand grip so that the backs of the hands are facing forwards. Raise the shoulder of the playing arm with the arm straight before bending the arm to bring the weight to the chest (elbow close to the body pointing backwards). During the movement, the arm is rotated outwards (back of the hand points to the corresponding side away from the body). Then, in the reverse sequence of movements, stretch the arm back to the starting position (internal rotation) before starting the exercise with the other arm.

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 (keep them close to your body). The first impulse when lifting the weights always comes from the shoulders.

Lighten:
More weight.

Harden:
Less weight.

2 kettlebells/dumbbells

Stand upright, arms hanging with the dumbbells in your hands (underhand grip), the backs of your hands pointing backwards (towards your body), bend/bend your arms alternately (bring the dumbbells towards your chest, back of your hands pointing away from your body). The movement is performed using only the arm without supporting the upper body (leaning backwards). Lower the dumbbell back to the starting position by extending the arm before starting the exercise with the other arm.

Attention:
Keep your back straight, do not lean backwards (you may need to do the exercise with your back against a wall). back against a wall to maintain the position), keep your elbows slightly in front of your body, work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Bring your arms parallel to your chest (simultaneously).

2 dumbbells

Stand upright, arms hanging with the dumbbells in your hands (neutral grip), the backs of your hands pointing to the respective side (away from your body), bend/bend your arms alternately (bring the dumbbell to your shoulder, back of your hands still pointing to the corresponding side). The movement is performed using only the arm without supporting the upper body (leaning backwards). Lower the dumbbell back to the starting position by extending the arm before starting the exercise with the other arm.

Attention:
Keep a straight back, do not lean backwards (if necessary, perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body, work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Lift arms parallel to shoulders (simultaneously).

2 dumbbells

Set the sling trainer to a short length, stand upright and hold the handles with outstretched arms at shoulder height in front of your body, the slings are taut, take a step forwards (slightly backwards), pull your upper body towards the handles (bend and stretch your arms).

Attention:
Keep body tension, do not let hips sag, keep elbows in front of body.

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
The exercise can also be performed with just one arm (organisation = 2 exercises; train both sides).

1 sling trainer

Set the sling trainer to a short length, stand upright (or in a walking position) with your back facing the attachment point, hold the handles (upper grip) and lean slightly forwards (handles are above your head with arms raised), stretch and bend your arms (raise and lower your upper body).

Attention:
The position of the elbows/upper arms remains stable (movement only from the elbow joint), maintain body tension, do not sag at the hips, no hollow back.

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
The exercise can also be performed with just one arm (organisation = 2 exercises, train both sides).

1 sling trainer

Slowly lower your body while supporting yourself on the machine. The elbows point backwards and do not move to the side. Once the upper arms are parallel to the floor, push the body back up to the starting position.

Starting position:
- Body slightly tilted forwards in support
- Legs crossed
- Elbows point backwards and remain as close to the body as possible

Finishing position:
- Upper arms parallel to the floor
- Arms do not move out to the side

Attention:
Only go up to 90° at the elbows, elbows point backwards. The chest muscles are more active with a slight forward lean and the triceps are more active in a fully upright position.

Lighten:
Keep the support position.

Harden:
Tilt the upper body further forwards; additional weight on/between the feet.

1 power pump/machine support handles

2 weight cuffs/1 (medicine) ball ► make the exercise more difficult (additional weight)

Support at the end of the bar, legs optionally bent and crossed, arms bent and stretched (upper body raised and lowered).

Attention:
Elbows remain close to the body and point backwards, slightly forward with the body, shoulders fixed (press towards the hips).

Lighten:
Support in place in the starting position; bend arms less; attach rubber band ends to both bars and place feet on band.

Harden:
Additional weight (on/between the legs).

1 bar

1 elasticated rubber band ► make the exercise easier

1 weight vest/(medicine) ball (e.g. foot, volleyball, basketball)/dumbbell ► make the exercise more difficult (additional weight)

Place your legs on the floor with your knees bent at an angle of approximately 90 degrees and support your upper body with your hands on the seat of the chair (arms stretched behind your back, hands pointing towards your body). From this position, bend your arms and stretch them back to the starting position (raise and lower your upper body).

Attention:
Elbows point back/stay close to the body, keep your shoulders fixed (press towards your hips).

1 (office) chair