Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii)
Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.)
This exercise trains the back, especially the wide back muscle. The rotation in the forearm trains the arm flexor (biceps) very well. Small variations in the inclination angle cause a great change in the stress.
The following figures illustrate the exercise Low-Row with Forearm Rotation:
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| Suspension Training Exercise For The Back |
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Starting Position The upper body is leaned backwards and the back is upright. The arms are stretched and placed in front of the body in a diagonal position. The palms point towards each other. The feet are hip width apart. |
Final Position The body is upright. The arms are flexed in the elbows. The elbows are tight on the body. The palms point upwards. |
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Movement 1 The upper body is straightened up by flexing the elbow joints. Simultaneously the forearms rotate, until both palms point upwards. |
Movement 2 The upper body is moved back into starting position by stretching the elbow joints and a reversed rotation of the forearms. |
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Hint: The bigger you choose the inclination angle, the more intensive and stressful the exercise is. Upper body and buttocks build a line in extension with the legs. Avoid a tilt of the hip backwards. |
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