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

This exercise trains the arm flexors and the entire body. Small changes in the inclination angle may have a great influence on the intensity.

The following figures illustrate the exercise High-Row with Biceps, Hands to Chest:

Rücken_High Row mit Bizeps, Hände zur Brust_1.jpg Rücken_High Row mit Bizeps, Hände zur Brust_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 downward. The weight is on the heels.

Final Position

The body is straightened up. The elbows are strongly flexed and placed beneath the shoulder. The forearms are placed in front of the chest and the palms point to the chest.

Movement 1

The upper body is straightened up by a flexion in the elbow joints. The hands get moved inward in front of the chest.

Movement 2

The upper body is moved back into starting position by stretching the arms.


Choose a small inclination angle to get familiar with the motion. Increase the stress slowly. Make sure that the elbows remain on shoulder level.