Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii)
Secondary: Abdominals (abdomini)
This version trains besides of the wide back muscles also the posterior shoulder muscles. The VarioSling is adjusted in different lengths on each side.
The following figures illustrate the exercise Low Row with Staggered Grips and Reverse Fly:
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| Suspension Training Exercise For The Back | |
| Starting Position The body is in a diagonal position. The hands grab the VarioSling in front of the body. One arm is stretched and the other arm is flexed in the elbow joint. This one is placed tight to the body. The palms point inwards. | Final Position The upper body is upright. The arm that has been stretched is now flexed and is placed with its elbow tight to the body. The other arm is stretched aside. The palms point forward. |
| Movement 1 The upper body is straightened up by flexing the stretched arm. Simultaneously the other arm is stretched aside. The abdominal and back muscles are tensed. | Movement 2 By a slowly stretching or rather flexing of the elbow joints, the body is moved back into starting position. |
| Hint: Choose an anti-slip bottom. Execute the motion slowly and controlled, to avoid a falsification. | |