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

This exercise is perfectly suited for beginners to get in contact with the motion. The whole back area and the posterior part of the shoulder muscles gets trained.

The following figures illustrate the exercise Long Back Pull Seated with Reverse Fly:

sling-training_Rücken_Long Back Pull im Sitzen mit Reverse Fly_1.jpg sling-training_Rücken_Long Back Pull im Sitzen mit Reverse Fly_2.jpg
Suspension Training Exercise For The Back

Starting Position

The back is straight. The upper body is leaned backwards so that the VarioSling is under tension. Both arms are stretched and the palms point diagonal down forward. Only the buttocks and the feet are placed on the bottom. The knee joints are flexed about 90 degree.

Final Position

The upper body is upright and the back is straight. The arms are lightly flexed and stretched aside; the elbows are placed above shoulder level. The palms point diagonal up forward.

Movement 1

The upper body is straightened up from the seating position by the support of the arm and back muscles. The buttocks and the feet do not leave the bottom. The arms get stretched and moved backwards as far as possible. The palms point up forward.

Movement 2

The upper body is slowly moved back into starting position by a return of the arms.


At the end of the motion, try to approach your shoulder blades to each other as far as possible. Try to open your thorax as far as possible as well to achieve optimal results.