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

This back exercise works the lats, which determines the contour of the back pretty well. Changes of the angle of inclination automatically change the load. In this exercise the back, arm, and body tension is trained. The one-armed variant of the High-Row is coordinately much more demanding and requires a good body tension.

The following figures illustrate the exercise High-Row One-Armed:

sling-training_Rücken_High Row einarmig_1.jpg sling-training_Rücken_High Row einarmig_2.jpg
Suspension Training Exercise For The Back

Starting Position

The upper body is leaning back while the back is straight. The legs are placed about hip width apart. One arm is stretched out in front of the body. The other is clasped behind the back. The palm facing obliquely forward and downward. The body weight is on the heels.

Final Position

The arm on the VarioSling is about 90° flexed and the elbow is at shoulder level. The other arm is placed on the back. The upper body is upright and the back is straight.

Movement 1

The arm on the VarioSling is bent at the elbow, while the elbow remains on should level. Abdominals and back muscles are constantly tense. The body gets erected.

Movement 2

The arm is stretched and the upper body is lowered into the starting position.


Choose a non-slip surface! The greater the angle you choose, the more intense the exercise. Your body remains straight throughout the exercise.