Primary: Back, Shoulder (erector spinae, trapezius, infra-/supraspinatus, deltoideus)

Secondary: Arms (trizeps brachii, palmarflexoren)

The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms, the exercise concerted trains the medial and lower back.

The following figures illustrate the exercise Long Back Pull, Straight Back:

sling-training_Rücken_Long Back Pull Rücken gerade_1.jpg sling-training_Rücken_Long Back Pull Rücken gerade_2.jpg
Suspension Training Exercise For The Back

Starting Position

The arms are stretched upwards and over shoulder level. The palms point forwards. The shoulder blades are pulled towards the spine, so that the back is already tensed. The body is lightly leaned back.

Final Position

The knees are flexed about 90 degree and the back is straight. The arms are tensed. The weight is on the heels. The arms are in front of the body and the palms point towards the ground.

Movement 1

The buttocks are moved back downwards by flexing the knee joints. The back remains straight and the stretched arms move in front of the body.

Movement 2

The arms get stretched and moved up forwards, so that the body is straightened up with a light support of the ischiocrural muscles.


Alternatively you can keep your legs stretched and only the buttocks are shifted backwards. The more you pull with your arms, the stronger the exercise is. Arms must be always stretched.