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

The one-armed Low-Row requires much power and a good body tension, to avoid a rotation in the upper body. Small changes in the inclination angle cause great changes in the stress of the exercise. The exercise requires the Single Mode of the VarioSling.

The following figures illustrate the exercise Low-Row One-Armed:

sling-training_Rücken_Low Row einarmig_1.jpg sling-training_Rücken_Low Row einarmig_2.jpg
Suspension Training Exercise For The Back

Starting Position

The body is leaned backwards. The arm is stretched in the elbow joint. The palm points inward. The upper body is in extension with the legs in one straight line. The other arm is crossed behind the back. The feet are hip width apart. The weight is shifted onto the heels.

Final Position

The body is upright. One arm is flexed in the elbow joint. The elbow is tight on the body. The palm points inwards.

Movement 1

The free arm gets stretched and moved backwards in a semicircle. The arm that holds the VarioSling gets slowly stretched. The upper body is lowered backwards.

Movement 2

The arm that holds the Variosling gets flexed and the body pulled upwards. The free arm is approached to the VarioSling in a semicircle.


Choose a non-slip surface! The greater the angle of inclination, the more intense the exercise.