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

This exercise trains the shoulder, neck and back muscles. Changes in the inclination angle increase or decrease the stress.

The following figures illustrate the exercise Butterfly Reverse with Staggered Feet and Diagonal Arms:

sling-training_Schulter_Butterfly Reverse mit versetzten Füßen und diagonalen Armen_1.jpg sling-training_Schulter_Butterfly Reverse mit versetzten Füßen und diagonalen Armen_2.jpg
Suspension Training Exercise For Shoulder Workout

Starting Position

The upper body is straight and leaned backwards. Both arms are stretched and placed in front of the chest. The palms point towards each other. The legs are placed in a light stepping stand; the posterior knee joint is flexed. The weight is shifted on the heels.

Final Position

In the final position the upper body is straightened and both knee joints are stretched. The arms are directed diagonal and remain stretched. The palms point forward. Abdomen, back arm and shoulder muscles are tensed. The weight is shifted on both feet.

Movement 1

The upper body is raised up by the power of the shoulder arm and back muscles. The arms are moved to each other in a diagonal way.

Movement 2

The weight is shifted back on the heels again. By moving the arms back in front of the chest, the upper body is slowly and controlled leaned back into the starting position.


Change the inclination angle of the upper body respective to the suspension point, to get adapted to the high stress.