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Arms: Biceps to the Head, One Arm Stretched

Primary: Arms (biceps brachii, brachioradialis)
Secondary: Back (erector spinae)

The exercise is very focused on the biceps and requires a high level of body tension. Small changes of the inclination angle make a big impact.

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Sling Training Bauchübung

Starting Position

The body is leaning back and the back is
straight. The arms are in an inclined suspensions,
while the palms are facing up. The body
weight is placed on the heels.

Final Position

One arm is stretched while the other arm is
fl exed 90° at the elbow and is pulled to the
front. The back is straight. The palms are facing
upward.

Movement 1.

One arm is bent at the elbow at about 90°. The other arm remains stretched. This will straighten
the upper body. Both arms remain at shoulder height.

Movement 2.

The upper body is leaning back again due to the slow extension of the fl exed arm. The arm
remains in tension throughout the movement.

Hint
You can bend your arm as far as possible to get the maximum contraction.