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

This exercise is the preliminary stage for the Long Back Pull. It is perfectly suited for beginners to get in contact with the motion. The exercise trains the whole back area very efficient.

The following figures illustrate the exercise Long Back Pull Seated:

sling-training_Rücken_Long Back Pull im Sitzen_1.jpg sling-training_Rücken_Long Back Pull im Sitzen_2.jpg
Suspension Training For Beginners
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 towards each other. Only the buttocks and the feet are placed on the bottom. The knee joints are 90 degree flexed.

Final Position

The upper body is straightened up and the back is upright. The arms are vertically over the body and stretched. The palms point forward.Die Handflächen zeigen nach vorne.

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 stay stretched and get moved over the head. The palms are rotating until they point forward

Movement 2

The upper body is slowly moved back into starting position. The arms are stretched and the hands rotate inwards.


Avoid arching your back. Always keep your back straight. The more you move your arms behind the head, the more flexibility you will achieve in your shoulder girdle and the more effective the exercise is.