Primary: Chest, Latissimus, Arms, Legs, Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)
Secondary: Back (erector spinae)

This version of the Roll-Out trains the whole abdominal- and body tension muscles and additionally requires a good coordination with regard to the right use of power. The intensity increases through the higher inclination angle and the stretching of the arms.

The following figures illustrate the exercise Standing Rollout One Arm Stretched:

sling-training_Bauch_Standing Roll Out ein Arm gestreckt_1 sling-training_Bauch_Standing Roll Out ein Arm gestreckt_2
Suspension Training Exercise For Abdominals

Starting Position

Your body is leaned forward; your arms are also stretched forward and build a right angle with the torso. Your palms point downwards and your feet are placed hip width on the ground.

Final Position

The arm on the VarioSlings is held in extension of the body stretched up to an angle of 180 ° to the front. The other arm is extended in front of body. The belly is down tight. The weight is on the balls of the feet.

Movement 1

One arm is stretched out to the front. Legs, torso, and the elongated arm form a line. The other arm remains in the starting position. The movement is performed only to the extent that the body does not sag.

Movement 2

The arm on VarioSling is stretched back out in front of the body. The tension is kept in the core and the upper body is erected.


Start with a low inclination angle to get used to the stress. To increase the intensity, you can do this exercise on one leg. Make sure, that you do not overstretch your shoulder joints.