Prone position with upper body slightly raised, feet shoulder-width apart, arms pointing diagonally forwards (Y position) in extension of the body to each side. 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 inwards). 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, arms completely relaxed on the floor, hold a (light) dumbbell in each hand, feet shoulder-width apart. From various starting positions, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Starting positions:
I-position: Arms point forwards in extension of the body (palms facing inwards)
Y-position: Arms point diagonally forwards in extension of the body to the respective side (palms facing inwards)
T-position: Arms pointing to the respective side (palms facing forwards or downwards)
W-position: arms bent, elbows close to the body, arms pointing diagonally forwards to the respective side (palms facing diagonally inwards)
A-position: arms pointing diagonally backwards in extension of the body to the respective side (palms facing inwards)

Possible sequences (examples):

• YTWAI

• YTW

• YTI

• YTWI

• YTAI

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

Prone position with upper body slightly raised, arms completely relaxed on the floor, hold a (light) dumbbell in each hand, feet shoulder-width apart. From various starting positions, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Starting positions:
I-position: Arms point forwards in extension of the body (palms facing inwards)
Y-position: Arms point diagonally forwards in extension of the body to the respective side (palms facing inwards)
T-position: Arms pointing to the respective side (palms facing forwards or downwards)
W-position: arms bent, elbows close to the body, arms pointing diagonally forwards to the respective side (palms facing diagonally inwards)
A-position: arms pointing diagonally backwards in extension of the body to the respective side (palms facing inwards)

Possible sequences (examples):

• YTWAI

• YTW

• YTI

• YTWI

• YTAI

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)

Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing diagonally forwards (Y position) in extension of the body to each side. 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 inwards). 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 diagonally forwards (Y position) in extension of the body to each side. 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 inwards). 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, arms completely relaxed on the floor, feet shoulder-width apart. From various starting positions, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Starting positions:
I-position: Arms point forwards in extension of the body (palms facing inwards)
Y-position: Arms point diagonally forwards in extension of the body to the respective side (palms facing inwards)
T-position: Arms pointing to the respective side (palms facing forwards or downwards)
W-position: arms bent, elbows close to the body, arms pointing diagonally forwards to the respective side (palms facing diagonally inwards)
A-position: arms pointing diagonally backwards in extension of the body to the respective side (palms facing inwards)

Possible sequences (examples):

• YTWAI

• YTW

• YTI

• YTWI

• YTAI

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, arms completely relaxed on the floor, feet shoulder-width apart. From various starting positions, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.

Starting positions:
I-position: Arms point forwards in extension of the body (palms facing inwards)
Y-position: Arms point diagonally forwards in extension of the body to the respective side (palms facing inwards)
T-position: Arms pointing to the respective side (palms facing forwards or downwards)
W-position: arms bent, elbows close to the body, arms pointing diagonally forwards to the respective side (palms facing diagonally inwards)
A-position: arms pointing diagonally backwards in extension of the body to the respective side (palms facing inwards)

Possible sequences (examples):

• YTWAI

• YTW

• YTI

• YTWI

• YTAI

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)

Sit on your back on the flat bench in a negative position, i.e. pointing downwards at an angle (decline) (head closer to the floor than the legs). The arms are almost stretched out to the respective side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) or in an inclined position with the seat facing upwards (incline).

1 flat bench
2 dumbbells

Lie on your back on the long bench with your arms almost stretched out to your sides (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 long bench
2 dumbbells

Lie on your back on the flat bench (straight/flat position), arms pointing almost outstretched to either side (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
An incline bench or even a decline bench.

1 flat bench
2 dumbbells

Lie on your back on the floor (legs may be upright), arms almost stretched out to either side (upper arms practically resting on the floor, forearms pointing slightly upwards at an angle), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

2 dumbbells

Trainee: Lying on their back on the swing box (lengthways), legs bent, head resting on the end of the swing box, arms stretched horizontally upwards (held high), raise arms to the holding position (facing forwards) and return to the starting position.
Partner: Stand by the outstretched arms of the active participant, grasp their hands and hold against the movement.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). No hollow back.

Lighten:
Less resistance/pressure from your partner.

Harden:
More resistance/pressure from your partner; additional weight (hold in your hands).

1 vaulting box (2-3 elements incl. top)

1 weight ball/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

Lie on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). The arms are almost stretched out to each side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined long bench (long bench attached to the vaulting box or wall bars), arms pointing almost straight out to the respective side (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined flat bench with your arms almost stretched out to your sides (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.

1 flat bench
2 dumbbells

Stand shoulder-width apart with knees slightly bent, upper body leaning forwards with a straight back, hold the gymnastics pole behind the body with arms outstretched (backs of hands pointing downwards), feet in the loops, move the gymnastics pole backwards and upwards to approximately shoulder height and back to the starting position with arms almost outstretched.

Attention:
The movement only takes place in the arms (upper body always remains stable), keep your back straight (tense your core), pull your shoulder blades back and down.

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

Prone position, arms slightly raised and stretched out in extension of the body, hold the pistol in both hands (lying position), raise the upper body (pistol) and legs simultaneously and lower back to the starting position.

Attention:
Do not lower the upper body completely.

Lighten:
Hold the starting position only (with raised legs).

1 pistol (neutralised)

Back position, legs and arms stretched out in extension of the body slightly raised from the floor, hold the pistol with both hands, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Hold the position only (without raising and lowering your arms and legs).

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, fold your body together so that your hands touch the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Harden:
Additional weight (for the arms and/or legs).

Variation:
Lower your arms and fold your body from this position.

2-4 weight cuffs/2 weight balls/(medicine) balls/1 weight disc/dumbbell ► Make the exercise more difficult (additional weight)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, hold the pistol in both hands, fold your body so that the pistol touches the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Variant:
Lower your arms in front of you and fold your body from this position.

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, hold the assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), fold your body so that the assault rifle touches the tips of your feet (or at least your shins) (raise your arms and legs upwards at the same time).

Attention:
Do not lower your legs and arms (constant tension).

Lighten:
Lower your arms and legs completely after each execution (pause); raise your arms and legs less far.

Variant:
Lower your arms in front of you and fold your body from this position.

1 assault rifle (neutralised)

Lie on your back, arms and legs stretched out in line with your body and slightly raised. Raise your arms and legs at the same time, bend your legs (lower legs parallel to the floor) and clasp your knees/shins with your hands (form a "package"; knees at chest height and shoulders raised from the floor).

Attention:
Do not lower your legs and arms completely (constant tension).

Lighten:
Lower your arms and legs completely after each exercise (pause).

Harden:
Additional weight (for the arms and/or legs).

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back, legs and arms stretched out in extension of the body slightly raised from the floor, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Just hold the position (without raising and lowering the arms and legs); fully lower the extremities after each exercise.

Harden:
Additional weight (on the arms and legs, held in the hands).

2-4 weight cuffs/2 weight balls/(medicine) balls/dumbbells/1 weight disc ► Make the exercise more difficult (additional weight)

Back position, legs and arms stretched out in extension of the body slightly raised from the ground, hold assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), tense abdomen and raise shoulder blades, raise and lower arms and legs slightly.

Attention:
Do not lower shoulders and feet.

Lighten:
Hold position only (without raising and lowering arms and legs).

1 assault rifle (neutralised)

Lateral position (right), legs and pistol held in both hands with outstretched arms slightly raised from the floor as an extension of the body, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower your arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms in between.

1 pistol (neutralised)