Primary: Arms, Shoulder, Back (bizeps/trizeps brachii, infra-/supraspinatus, erector spinae, latissimus)
Secondary: Abdominals (abdomini)
The exercise requires the Single Mode of the VarioSling. By a light rotation of the upper body the wide back muscles get stressed and additionally smaller muscles. The body must be kept under tension.
The following figures illustrate the exercise Low-Row One-Armed with Rotation:
 |
 |
| Suspension Training Exercise For The Back |
|
|
Starting Position The feet are hip width apart. The holding arm is flexed. The other arm is up in the air and parallel towards the sling. The palms point inward. |
Final Position Back buttocks and legs build a straight line. The upper body is lightly untwisted. The free stretched arm points diagonal back downwards. |
|
Movement 1 The free arm gets stretched and moved backwards in a semicircle. The arm that holds the VarioSling gets slowly stretched. The upper body is lowered backwards. |
Movement 2 The arm that holds the Variosling gets flexed and the body pulled upwards. The free arm is approached to the VarioSling in a semicircle. |
|
Hint: Try to fix your hip and rotate only in your upper body. |
|