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

Due to the body rotation at the end of the motion, the lateral abdominals get trained, besides of the wide back muscles. The Variosling is adjusted in a different length on each side.

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

sling-training_Rücken_Low Row mit versetzten Griffen und Körperrotation_1.jpg sling-training_Rücken_Low Row mit versetzten Griffen und Körperrotation_2.jpg
Suspension Training Exercise For The Back

Starting Position

The body is 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 placed tight to the body. The palms point inwards.

Final Position

The upper body is lightly leaned backwards. Both arms are flexed. The elbow that has been bent is placed behind the body. The body is turned aside and the palms point inwards.

Movement 1

The upper body is raised up by a flexion of the stretched arms and a backward motion of the already flexed arm. Thereby the upper body gets lightly turned inward. 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.