Primary: Arms, Shoulder, Back (bizeps/trizeps brachii, infra-/supraspinatus, erector spinae, latissimus)
Secondary: Abdominals (abdomini)

The exercise requires the Single Mode of the VarioSling. By a light rotation of the upper body the wide back muscles get stressed and additionally smaller muscles. The body must be kept under tension.

The following figures illustrate the exercise Low-Row One-Armed with Rotation:

sling-training_Rücken_Low Row einarmig mit Rotation_1.jpg sling-training_Rücken_Low Row einarmig mit Rotation_2.jpg
Suspension Training Exercise For The Back

Starting Position

The feet are hip width apart. The holding arm is flexed. The other arm is up in the air and parallel towards the sling. The palms point inward.

Final Position

Back buttocks and legs build a straight line. The upper body is lightly untwisted. The free stretched arm points diagonal back downwards.

Movement 1

The free arm gets stretched and moved backwards in a semicircle. The arm that holds the VarioSling gets slowly stretched. The upper body is lowered backwards.

Movement 2

The arm that holds the Variosling gets flexed and the body pulled upwards. The free arm is approached to the VarioSling in a semicircle.


Try to fix your hip and rotate only in your upper body.