Primary: Back, Arms, Shoulder (latissimus, erector spinae, teres maj., trapezius, rhomboideus, supra-/infraspinatus, deltoideus, bizeps brachii, brachoradialis)

Secondary: Legs, Glutes (ischiocrurale M., gluteus max.)

The exercise trains the complete back muscles, both dynamic and static. The inclination angle of the body is relevant for the training load.

The following figures illustrate the exercise Low-Row:

sling-training_Rücken_Low Row_1.jpg sling-training_Rücken_Low Row_2.jpg
Suspension Training Exercise For The Back

Starting Position

The body is in a diagonal position. The hands hold the Variosling in front of the body and the arms are flexed in the elbow joints. The palms point towards each other.

Final Position

The arms are stretched. The upper body is stretched as well and bent backwards. The legs remain stretched. The palms point to each other.

Movement 1

The arms get slowly stretched and the body is shifted backwards. The entire body remains stretched.

Movement 2

By pulling the grips, the body moves forward or upward. The elbows are moved tight to the body.


Choose a hard ground for your feet. Use the complete range of motion during the stretching of your arms. Your body remains stretched during the whole exercise.