Primary: Back , Shoulder (erector spinae, infra-/supraspinatus, deltoideus)
Secondary: Arms (trizeps brachii, palmarflexoren)

The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms, the exercise concerted trains the medial and lower back. This version additionally trains the rotator cuff of the shoulder joint.

The following figures illustrate the exercise Long Back Pull, U-Form:

sling-training_Rücken_Long Back Pull U-Form_1 sling-training_Rücken_Long Back Pull U-Form_2
Suspension Training Exercise For The Back
Starting Position

The knees are flexed about 90 degree and the hip is in a right angle towards the upper legs. The back remains straight. The arms are tensed. The weight is on the heels.

Final Position

The body is in a light hollow back. The elbow joints are placed on shoulder level and flexed in an angle of 90 degree. The forearms are in vertical position, the palms point forward and the chest is wide opened.

Movement 1

The upper body is raised up by support of the back and shoulder muscles. The arms get flexed in the elbow joint and a shoulder rotation is executed until the arms point upwards. The thorax gets wide opened.

Movement 2

The buttocks is approximated to the bottom by a hip flexion arm stretching and shoulder rotation.


Make sure that you pull your shoulder blades actively down during the opening of the thorax, to train the shoulder and back muscles in an optimal way.