Primary: Back, Shoulder (erector spinae, rhomboideus, deltoideus, infra-/supraspinatus)
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 V-shape allows for a greater range of motion and an additional training stimulus
for the upper back and shoulder.

The following figures illustrate the exercise Long Back Pull, V-Form:

sling-training_Rücken_Long Back Pull V-Form_1.jpg sling-training_Rücken_Long Back Pull V-Form_2.jpg
Suspension Training Exercise For The Back
Starting Position

The  knees  are  flexed  about  90  degrees  and
the hip is in a right angle towards the upper legs. The back remains straight. The arms are tensed. The weight is on the heels.

Final Position

The body is in a light hollow back. The arms
form in extension of the body a v-shape. The
forearms  are  in  vertical  position,  the  palms
point forward and the chest is wide opened.

Movement 1

he upper body is raised up by support of the back and shoulder muscles. The arms are stretched and a shoulder rotation is executed until the arms point upwards. The thorax gets wide opened.

Movement 2

The buttocks are approximated to the bottom by a hip flexion arm stretching and shoulder rotation


The more you bring the arms behind the shoulder joints, the more intense is the contraction in the shoulder and upper back muscles.