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:
|Suspension Training Exercise For The Back
The knees are flexed about 90 degrees and
The body is in a light hollow back. The arms
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.
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.