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. The rotation of the forearm causes an additional effective contraction of the arm flexors (biceps).

The following figures illustrate the exercise High-Row with Forearm Rotation:

sling-training_Rücken_High Row mit Unterarmrotation_1.jpg sling-training_Rücken_High Row mit Unterarmrotation_2.jpg
Suspension Training Exercise For The Back

Starting Position

The upper body is leaned backward and the back is straight. The legs are hip width apart. The arms are stretched in front of the body. The palms point diagonal down forward. The weight is on the heel.

Final Position

The body is upright. The elbows are flexed in an angle of 90 degree and a little bit under the shoulder. The forearms are placed in front of the body and the palms point towards each other.

Movement 1

The upper body is raised up by a flexion in the elbow joints. The hands are moved inwards and the elbows are moved outward.

Movement 2

The upper body is moved back into starting position by a stretch of the elbows and an outward rotation of the hands.


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