Primary: Arms, Shoulder, Back (bizeps brachii, deltoideus, infra-/supraspinatus, erector spinae)
Secondary: Abdominals (abdomini)

This exercise is the preliminary stage for the Long Back Pull. It is perfectly suited for beginners to get in contact with the motion. The exercise trains the whole back area very efficient. Besides of the whole back area, this exercise trains the rotator cuff very efficient.

The following figures illustrate the exercise Long Back Pull Seated and „U“-Form:

sling-training_Rücken_Long Back Pull im Sitzen und U-Form_1.jpg sling-training_Rücken_Long Back Pull im Sitzen und U-Form_2.jpg
Suspension Training Exercise For The Back

Starting Position

The back is straight. The upper body is leaned backwards so that the VarioSling is under tension. Both arms are flexed in the elbow joint about 90 degree. The elbows are kept on shoulder level. The palms point diagonal down forward. Only the buttocks and the feet are placed on the bottom. The knee joints are 90 degree flexed.

Final Position

The upper body is upright and the back is straight. The arm and the upper body build a “U”. The elbows are placed next to the body on shoulder level and are flexed in an angle of 90 degree. The palms point forward.

Movement 1

The upper body is straightened up from the seating position by the support of the arm and back muscles. The buttocks and the feet do not leave the bottom. The angles of the elbow joints remain unchanged.

Movement 2

The upper body is slowly moved back into starting position. The angles of the elbow remain unchanged.


Avoid arching your back. Always keep your back straight. The more you move your arms behind the head, the more flexibility you will achieve in your shoulder girdle and the more effective the exercise is.