Primary: Back, Arms (erector spinae, latissimus, bizeps brachii)
Secondary: Shoulder (deltoideus, rhomboideus)

This back-exercise trains the latissimus, which forms the contour of the back very well. Changes in the inclination angle automatically change the stress of the muscles. Furthermore, the upper back and the shoulder area get trained.

The following figures illustrate the exercise High-Row:

sling-training_Rücken_High Row_1.jpg sling-training_Rücken_High Row_2.jpg
Suspension Training Exercise For The Back

Starting Position

The upper body is leaned backwards and the back is straight. The legs are hip width apart. The arms are stretched in front of the body. The palms point downwards. The weight is on the heels.

Final Position

The elbow joints are flexed in an angle of 90 degree and on shoulder level. The palms point downward. The upper body is upright and stretched.

Movement 1

The arms get flexed in the elbow joint, the elbows remain on shoulder level.

Movement 2

The arms get stretched and the upper body is lowered back into the starting position.


Choose a hard ground for your feet. The bigger you choose the inclination angle, the more intensive the exercise is.