Primary: Arms, Back (bizeps brachi, erector spinae, latissimus)
Secondary: Abdominals, Shoulder (abdomini, deltoideus)

This exercise is the early stage for the classic Low-Row in the standing position. It is perfectly suited for beginners, since they can fully concentrate on the Rowing motion of the arms and manage a small weight.

The following figures illustrate the exercise Low-Row Seated:

sling-training_Rücke_Low Row im Sitzen_1.jpg sling-training_Rücke_Low Row im Sitzen_2.jpg
Suspension Training Exercise For The Back

Starting Position

The upper body is leaned backwards while the back is upright. The VarioSling is tensed. Both arms are stretched and the palms point towards each other. Only the buttocks and the feet are placed on the bottom. The knee joints are flexed in an angle of 90 degree.

Final Position

The upper body is upright and the back is straight. The arms are flexed and the elbows are placed right next to the body.

Movement 1

From the seating position the upper body is straightened up by an arm flexion. The buttocks and feet do not leave the bottom.

Movement 2

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


Avoid arching your back. Always keep your back straight. When you keep control of this exercise, you can do this exercise in the standing position.