While hanging from the horizontal bar (upper grip, back of hands pointing backwards), place one or both feet in the loop of an elasticated rubber band attached to the horizontal bar with your legs straight. Bend your arms to pull your upper body as vertically (strictly) upwards as possible until your chin rises above the horizontal bar (arms almost at shoulder height). Then, by stretching your arms, bring your body back up the slope in a controlled manner (arms extended above your head).

Attention:
Work without momentum if possible and pull your body up vertically.

Lighten:
Attach a stiffer elastic band to the bar.

Harden:
Exercise without the support of an elastic band; additional weight.

Variation:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar
1 elasticated rubber band (medium/soft)

1 elasticated rubber band (hard) ► make the exercise easier (additional support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Hold on to the handles in a hanging position and choose an overhand, underhand or neutral grip depending on your options. Bend your arms to pull yourself up as far as possible (hands at shoulder height), then lower your body to the starting position in a controlled manner.

Starting position:
- Select the type of grip (if possible)
- Hanging position with stretched posture
- Tense the core muscles

Finishing position:
- Elbows pulled back and down
- Chin at handle height

Attention:
When raising the upper body, work primarily from the back.

On the slope at the horizontal bar (upper grip, back of hands pointing backwards), bend your arms to pull your upper body up as vertically as possible (strict) until your chin is above the horizontal bar (arms almost at shoulder height). Then, by stretching your arms, bring your body back up the slope in a controlled manner (arms extended above your head).

Attention:
Work without momentum if possible and pull your body vertically upwards.

Lighten:
Attach an elasticated band to the bar to place one or both feet in its loop.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Bend your arms in the slope at the horizontal bar (upper grip), raise your upper body until your chin is level with the horizontal bar, straighten your arms and bring your body back to the starting position. Release your hands to move from the hang to the standing position. From the standing position, bend your legs and place your hands next to your feet to squat down. Support yourself with your hands and jump backwards with both legs to get into a push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. From the squat position, perform a small (stretch) jump so that you can grab the horizontal bar again.

Attention:
Do not arch your back in the push-up position (body tension).

Lighten:
Lower intensity between individual exercises; pull your upper body up less during pull-ups or use an elasticated band for support.

Harden:
Additional weight.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2-4 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Stand on your knees with your feet in the loops, hold the gymnastics pole at chest height with your arms bent (the backs of your hands pointing towards your chest), push the gymnastics pole forwards (arms outstretched) and return to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable and upright, no leaning forwards or backwards).

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

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

1 gymnastic bar with elasticated straps

While standing, fasten the elastic band at head height. The exercise takes place in a kneeling position (chest facing the wall). Grasp the elastic band with both hands in an underhand grip with outstretched arms (arms pointing diagonally upwards in front). Bend your arms so that your hands are brought towards your chest (arms close to your body - elbows pointing diagonally backwards). Stretch your arms back to the starting position.

Attention:
Movement only takes place in the arms and shoulders, upper body remains stable (tense torso). Keep your back straight.

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

Hold on to the (rear) bars with your hands in a heel position and in a strong back position, back of your hands pointing towards your feet (underhand grip), bend and stretch your arms (raise and lower your upper body, bring your chest towards the bars).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended.

Lighten:
A more upright position (higher bars).

Harden:
Position more hanging (lower bars); additional weight.

Variant:
Back of hands point towards the face (overhand grip), actively contract shoulders in the end position.

1 parallel bar

1 weight waistcoat ► to make the exercise more difficult (additional weight)

A barbell is fixed approx. 1-1.5 metres above the floor. Lie on your back and hang from the barbell with your arms stretched out and only your heels touching the floor (hanging heel stand). Bend your arms and pull your body upwards in a controlled manner until your chest touches the bar, actively contracting your shoulders. Hold this position briefly and lower your upper body in a controlled manner.

Starting position:
- Heel stand in a hanging position (looking upwards), (almost) straight arms grip the pole
- Grip slightly more than shoulder-width apart
- The body forms a straight line from head to toe (push the pelvis up)

Finishing position:
- Arms bent, chest touching the bar, actively pulling the shoulders together

Variant:
The bar can be held with an overhand grip (back of the hand pointing towards the face) or an underhand grip (back of the hand pointing towards the feet).

Lighten:
Bend your legs; fix the bar in a higher position (body is more upright).

Harden:
The further away your feet (in heel position) are from the bar, the more difficult the exercise is; fix the bar at a low height (body hangs at a lower angle to the floor).

1 barbell
1 barbell rack

Hold on to the aid (rope/rope) with both hands shoulder-width apart, back of hands pointing to the side, arms bent and stretched (upper body raised and lowered, chest towards the aid).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended.

Lighten:
A more upright position; bend arms less.

Harden:
Position more hanging than starting position; additional weight.

1 tree (or similar for threading the aid)
1 rope/rope

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

Hold on to the pole with your arms outstretched (palms facing your face), legs on your heels and far enough away to assume a hanging/lying position. Move your upper body upwards and then back down again by bending and stretching your arms (maintain body tension by tensing your core muscles).

Lighten:
Select a higher position for the bar

Harden:
With a backpack

Participant: tenue CNK 420

Additional material: 1 sling trainer/bar/table

The horizontal bar is set approximately between stomach and chest height. Hold on to the horizontal bar with your hands in a heel position, grasp the bar with an overhand grip (back of hand facing your face), keep your arms slightly wider than shoulder width, bend your arms to pull your body/chest towards the bar, then stretch your arms back to the starting position (raise and lower your upper body).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended; actively pull your shoulders together as you raise your body.

Lighten:
Set upright position (higher stretch position); bend legs.

Harden:
Position more hanging (lower stretch position); additional weight.

Variant:
Grab horizontal bar with an underhand grip (palms facing feet).

1 horizontal bar

Hold on to the (rear) bars with your hands in a heel position and in a strong back position, back of your hands pointing towards your head (upper grip), bend and stretch your arms (raise and lower your upper body, bring your chest towards the bars).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended. Actively pull your shoulders together in the end position

Lighten:
A more upright position (higher bars).

Harden:
Position more hanging (lower bars); additional weight.

Variant:
Back of the hands point towards the feet (underhand grip).

1 parallel bar

1 weight waistcoat ► to make the exercise more difficult (additional weight)

The horizontal bar is set approximately between stomach and chest height. Hold on to the horizontal bar with your hands in heel position, grasp the bar with an underhand grip (back of hands pointing towards your feet), keep your arms slightly wider than shoulder width, bend your arms to pull your body/chest towards the bar, then stretch your arms back to the starting position (raise and lower your upper body).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended.

Lighten:
Set upright position (higher stretching position); bend legs.

Harden:
Hang more (lower stretching position); add weight.

Variant:
Grab the horizontal bar with an overhand grip (palms facing your face). Actively pull your shoulders together as you raise your body

1 horizontal bar

Hold on to the (inclined) climbing pole with both hands in a heel stand and in a strong back position, back of hands pointing to the side, bend and stretch arms (raise and lower upper body, bring chest to the aid).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended.

Lighten:
A more upright position (feet flat on the floor); bend arms less.

Harden:
Position more hanging than starting position; additional weight.

2 climbing poles (inclined)

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

Hold on to the aid (sling trainer) with your hands shoulder-width apart in the heel position and in a strong reclined position, the backs of your hands pointing to the side (hammer grip), bend and stretch your arms (raise and lower your upper body, bring your chest towards the handles of the aid).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended.

Lighten:
Upright position; bend your arms less.

Harden:
Position more hanging than starting position; additional weight.

1 sling trainer

In the seated position, grasp the handles at chest height with your arms bent (upper grip), move your arms forwards against the resistance (try to squeeze your hands together a little) and return to the starting position.

Starting position:
- Sitting, arms bent
- Build up tension

Finishing position:
- Arms almost stretched out, keep a slight bend in the elbow
- Try to squeeze hands together (tense chest)

Attention:
Movement is in the shoulders and arms, not in the upper body. Elbows bent approx. 45° from the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

In the seated position, pull the handles towards your body (bring your hands to your chest) and stretch your arms back to the starting position.

Starting position:
- Sitting with arms almost straight in front of you
- Straight back stretched

Finishing position:
- Arms bent (elbows on body, hands brought to chest)

Both participants sit with their legs slightly bent, facing their partner, the soles of their feet touching those of the other person, one participant holds the elasticated loops, the other participant holds the gymnastics pole at knee height, both exercisers perform a rowing movement at the same time by pulling their arms/elbows backwards past their body (bring their hands to their chest, pull their shoulder blades together).

Attention:
The upper body remains upright, no leaning back, torso is tensed (no hollow back) and the movement comes from the back muscles (pull elbows backwards).

Lighten:
Select less strong elastic bands, roll up elastic bands less.

Harden:
Select stronger elastic bands, roll up elastic bands more.

1 gymnastic stick with elasticated strap

Sit with your legs straight and your upper body leaning slightly backwards, your feet in the loops, the gymnastics pole slightly above knee height with loosely stretched elastic bands, pull the gymnastics pole towards your navel (move your elbows backwards and pull your shoulder blades together) and return to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable).

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

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

1 gymnastic bar with elasticated straps

Sit facing the wall bars (or a tree, for example), legs up and upper body leaning slightly backwards, fix the elastic band at shoulder height on the wall bars (on the tree), hold one end of the elastic band with your hands at chest height with your arms almost outstretched (arms in front of you), pull your elbows backwards at shoulder height next to your body (pull your hands towards your chest) and return to the starting position.

Attention:
Keep your upper body stable (tense your stomach), back straight.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Sitting on the flat bench, hold the dumbbells at head height (elbows bent at shoulder height). Now slowly push the weight up in parallel (arms shoulder-width apart, dumbbells almost together) and return to the starting position.

Starting position:
- Sit on the flat bench, back straight, torso tensed, feet flat on the floor
- Arms bent at the side, elbows approximately at shoulder height, wrists fixed

Finishing position:
- Arms (almost) fully extended shoulder-width apart in a high position (dumbbells may also touch slightly)

Variant I:
The exercise can be performed standing up.
Variant II:
The weights can also be lifted alternately.

2 dumbbells
1 flat bench

In the seated position, grasp the handles with your arms almost straight, place your elbows on the padding, pull the handles upwards (bend your arms, bring your hands to your chest) and do not lose contact between your elbows and the padding.

Starting position:
- Sitting, arms pointing almost straight downwards
- Elbows on the pad (underhand grip)
- Straight, stretched back

Finishing position:
- Arms bent
- Position of the upper body/back unchanged
- Elbows remain in contact with the padding

Sit with your arms bent and hold the weights in front of your chest (back straight). The upper arms are close to the body, the elbows are pointing downwards and the forearms and backs of the hands are pointing forwards. From this position, practically bring the arms together in a circular rotational movement overhead. In the end position, the arms are stretched vertically upwards with the backs of the hands pointing backwards. Reverse the sequence of movements to bring the dumbbells back to the starting position towards your chest.

Attention:
Do not fully extend your arms, straight back (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed standing upright.

2 dumbbells
1 flat bench

In a seated position, slowly raise the bar towards your chest and back again until your upper arms are almost straight.

Starting position:
- Sitting on the chair/flat bench, upper body tilted slightly backwards
- Arms not fully extended in a high position, hands grasping the bar with an overhand grip
- Back straight, tense core muscles

Finishing position:
- Bar almost touches the chest
- Elbows are behind the body
- Torso remains stable in the starting position

Attention:
Upper body is in a slightly reclined position, keep the back straight throughout the exercise (no movement in the upper body & no hollow back), do not pull into the neck.

1 weight tower/machine ► cable pulley (high)
1 chair/flat bench

Grab the bar (for the cable pulley) or handles (for the machine), sit down and secure your thighs under the pad. Then pull the bar/handles down towards your sternum and return to the starting position.

Starting position:
- Sit with your upper body stretched out (slightly reclined)
- Tense your core muscles

Finishing position:
- Elbows pulled back and down
- Bar under your chin / hands almost at shoulder height