Medium pull (one hand)

Level: 1 2 3 4

Biceps, Back

Starting position:

Standing facing the anchor point

Strap length:

Over shortened

Functional classification:



Sitting, legs bent, feet on the floor, shoulder width apart, body bent. Upper left hand grip in front of you, right hand straight, palm rest.
Lift your pelvis, bringing your torso to parallel with the floor;
Straighten your right and left legs in turn, shoulder-width apart, heel rest, right hand at waist;
Perform a middle pull.
Repeat the same on the other arm.
Avoid a pelvic upward jerk, focus on bringing the shoulder blades together;
Strong active plank.

Recommended load:


Benefits of exercise

The average thrust (one arm) of 4 levels on FISIO functional hinges is performed from a horizontal position with straightened legs

This is a difficult strength exercise, the entire load falls on the upper shoulder girdle, namely on the back muscles, biceps, forearm muscles. It is necessary to strictly observe the straight position of the body, not to rock the body and not to perform movement in sudden jerks. The stability of the body is provided by the deep muscles of the back, abdomen and thighs, the buttocks are actively connected to maintain the plank.

One-handed traction develops power, endurance and strength. This exercise option is suitable for experienced athletes, especially those who want to strengthen their grip strength.