Stand with your feet shoulder-width apart (if necessary, also in a lunge with your legs slightly offset forwards and backwards) and hold the dumbbells in a neutral grip at thigh height (if necessary, replace dumbbells with kettlebells). The upper body is in a slight forward position. The arms are now simultaneously spread out to the side while the torso is held in the same position. The dumbbells/kettlebells are raised to shoulder height (max. eye level) before the weight is lowered to the starting position in a controlled manner.

Starting position:
- Stand shoulder-width apart, dumbbells in neutral grip at thigh level (hold kettlebells in overhand grip)
- Elbows are slightly bent (do not straighten arms)

Finishing position:
- Dumbbells/kettlebells raised sideways up to eye level (T-position)
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards

Variant:
The exercise can also be performed alternately, making sure that the body is kept straight and does not tilt to one side.

2 dumbbells/kettlebells

The upper body is bent forwards with a straight back. Hold the dumbbells in a neutral grip in front of your thighs (replace dumbbells with kettlebells if necessary). Now slowly pull the slightly bent arms upwards sideways at the same time until the weights are at shoulder height (pull the shoulder blades together). Slowly return to the starting position.

Starting position:
- Stand with your feet hip-width apart, knees slightly bent and upper body leaning forwards with a straight back. Look down at an angle and hold the weights in a neutral grip at knee height
- Elbows are slightly bent (do not straighten your arms)

Final position:
- Lift the dumbbells/kettlebells sideways up to shoulder height
- Keep your core tensed at all times

Attention:
It is essential to keep your back straight during this exercise, otherwise not only the effectiveness of the exercise will suffer, but also your back and spine. The rule is: less is more!

Variant I:
The exercise can also be performed sitting on a flat bench. The upper body remains strongly inclined forwards. The dumbbells/kettlebells are brought together between the seated person and the legs and raised to shoulder height.
Variant II:
The exercise can also be performed lying on your stomach on a flat or incline bench.

2 dumbbells/kettlebells

1 flat bench ► Variation of the exercise

Lie on your stomach with your arms stretched out to the side at shoulder height (palms facing down). Raise and lower your arms.

Attention:
Keep your forehead in contact with the floor, do not lower your arms completely.

Lighten:
Barely raise/lower your arms; just hold the position (arms held sideways).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing to either side (T-position), arms stretched and completely relaxed. From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing forward or downward). Keep your arms straight throughout the entire movement. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely; hold additional weight in your hands or on your arms.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Prone position with upper body slightly raised, feet shoulder-width apart, arms pointing to either side (T-position), arms stretched and completely relaxed. From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing forward or downward). Keep your arms straight throughout the entire movement. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely; hold additional weight in your hands or on your arms.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position), arms completely relaxed. From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing inwards at an angle). Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely; hold additional weight in your hands or on your arms.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Prone position with upper body slightly raised, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position), arms completely relaxed. From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing inwards at an angle). Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely; hold additional weight in your hands or on your arms.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing to either side (T-position), arms stretched and completely relaxed. Hold a (light) dumbbell in each hand. From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing down). Keep your arms straight throughout the entire movement. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells

Prone position with upper body slightly raised, feet shoulder-width apart, arms pointing to either side (T-position), arms stretched and completely relaxed. Hold a (light) dumbbell in each hand. From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing down). Keep your arms straight throughout the entire movement. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position), arms completely relaxed. Hold a (light) dumbbell in each hand. From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing inwards at an angle). Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells

Prone position with upper body slightly raised, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position), arms completely relaxed. Hold a (light) dumbbell in each hand. From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing inwards at an angle). Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Do not lower your arms completely.

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/2 weight balls/dumbbells

Stand upright, hold an object to the side of your body with your left hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

1 sandbag (medium) ► Make the exercise more difficult (additional weight)

Stand upright, hold an object to the side of your body with your right hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

1 sandbag (medium) ► Make the exercise more difficult (additional weight)

Prone position, arms bent in front of you, hold the pistol in both hands (lying position), move the pistol from one side to the other and simultaneously raise the upper body sideways.

Attention:
Do not lower the upper body completely.

Lighten:
Just hold the position.

1 pistol (neutralised)

Lying on your stomach with your arms bent in front of your head (or your hands closer together as you would hold a bowl, but palms facing upwards). Move your elbows approximately at shoulder height and your arms from side to side while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Lift the upper body less/rotate less to the side; only hold the centre position with the upper body raised.

Harden:
Hold additional weight on the arms or in the hands.

2 weight cuffs/weight balls/1 (medicine) ball/weight disc/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Lying on your stomach with your arms and legs stretched out and slightly raised from the floor (legs can also be put down). Hold an object (e.g. helmet) in your hands and move the object from one side to the other while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift your upper body less/rotate less to the side; only hold the centre position with your upper body raised.

Harden:
Additional weight (e.g. place stones in your helmet/hold a backpack).

1 helmet

1 combat rucksack/3-4 stones ► Make the exercise more difficult (additional weight)

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (left) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

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

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (right) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or keep them bent at all times (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

When seated, use your arms to support your upper body, which is tilted slightly backwards, bend your outstretched, raised legs to the side of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side). Switch sides after each exercise.

Attention:
Do not fully lower your legs.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

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

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (left) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (right) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

Lie on your back, upper body flat on the floor, arms stretched out to the side on the floor (or place your hands under your buttocks), bend your outstretched, raised legs to the side of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side). Switch sides after each exercise.

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your abdomen).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

Underarm support, alternately bend one leg and move the respective knee sideways towards the elbow (do not lower the knee).

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Lower the knees less far forward; only hold the position; place one knee on the floor and only exercise one side (organisation: = 2 exercises, left/right side).

Harden:
Additional weight (on the back or legs); unstable support for the arms.

2 weight cuffs/1 weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable surface)

Lie on your stomach with your arms stretched out in line with your body. Hold the pistol in both hands and point it forwards (do not rest your arms on the floor), raise your legs slightly, transfer the pistol to one hand and bring both arms back and bend them next to your head (elbows at shoulder height). Raise your upper body slightly, extend your arms forwards again and grasp the gun with both hands and point it forwards. Then transfer the pistol to the other hand and repeat the exercise.

Attention:
Do not lower your upper body completely.

Lighten:
Just hold the starting position.

Variant:
Gather your arms behind your back as straight as possible and move them forwards again to the starting position.

1 pistol (neutralised)

Lie on your back with your arms stretched out on the floor at shoulder height. Keep your legs together and bent in an upright position (thighs approximately 90 degrees, lower legs parallel to the floor), tilt your legs alternately to the left and right side (keep the angle of the legs constant).

Attention:
Do not put your legs down completely, keep your back in constant contact with the floor (consciously tense your abdomen, possibly place your hands under your back to control the position).

Lighten:
bend the legs more (knees closer to the body); only hold the position (without raising and lowering the legs) or lower the legs less.

Harden:
add weight to, between or on the legs; increase the angle of the legs (knees further away from the body) or even stretch the legs out.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)