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

This version of the Low-Row exercise is coordinative very demanding, since the hands are positioned differently. The VarioSling is adjusted on different lengths on each side.

The following figures illustrate the exercise Low-Row with Staggered Grips:

sling-training_Rücken_Low Row mit versetzten Griffen_1.jpg sling-training_Rücken_Low Row mit versetzten Griffen_2.jpg
Suspension Training Exercise for The Back

Starting Position

The body is placed in a diagonal position. The hands grab the VarioSling in front of the body. One arm is stretched and the other arm is flexed in the elbow joint. This one is tight on the body. The palms point inward.

Final Position

The upper body is upright. Both legs are flexed. The elbow that has been bent is placed behind the body; the other elbow is next to it. The palms point inward.

Movement 1

The upper body is raised up by a flexion of the stretched arms and a backward motion of the already flexed arm. The abdominal and back muscles are tensed.

Movement 2

2 By a slowly stretching of the elbow joint and backward motion of the elbow behind the head, the body is moved back into starting position.


Choose an anti-slip bottom. Execute this motion slowly and controlled, to avoid a falsification.