Primary: Shoulder, Back, Neck (deltoideus, erector spinae, latissimus, trapezius)
Secondary: Arms, Abdominals (trizpes brachii, abdomini)

This exercise trains shoulder, neck and back muscles. Minimal changes in the inclination angle increase or reduce the stress.

The following figures illustrate the exercise Butterfly Reverse One–Armed with Staggered Feet

sling-training_Schulter_Butterffly Reverse mit versetzten Füßen einarmig_1.jpg sling-training_Schulter_Butterffly Reverse mit versetzten Füßen einarmig_2.jpg
Suspension Traning Exercise For The Shoulder

Starting Position

The upper body is straight and leaned backwards. Both arms are stretched and placed in front of the chest. The palms point to each other. The legs are placed in a light stepping stand while the posterior knee joint is flexed. The weight is on the heels.

Final Position

The upper body is upright and both knee joints are stretched. The arms are stretched and straightened diagonal. The palms point forward.  Abdomen, back, arm and shoulder muscles are tensed. The weight is shifted on both feet.

Movement 1

The upper body is raised up by the tension of the shoulder arm and back muscles. The arms are moved diagonal to each other.

Movement 2

The weight is shifted back on the heels. By returning the arms towards the chest the upper body is controlled lead back into the starting position.


Change the inclination angle of the upper body respective to the suspension point, to get adapted to the high stress.