Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)
Secondary: Abdominals, Arms (abdomini, bizeps brachii)

This exercise offers a further possibility to train the muscles (rotator cuff) in the shoulder joint. This version combines the training of the outward and inward rotators. Additionally the coordination gets trained.

The following figures illustrate the exercise Rotation with forearms downwards/upwards:

sling-training_Schulter_Rotation mit Unterarme nach unten+oben_1.jpg sling-training_Schulter_Rotation mit Unterarme nach unten+oben_2.jpg
Suspension Training Exercise For Shoulder Workout

Starting Position

The upper body is lightly bent backward. The feet are placed in a stepping stand and the weight is lightly shifted backward, the elbow joints remain on shoulder level and are flexed in an angle of 90 degree. The palms point diagonal down forward.

Final Position

One forearm points vertically upwards, the according palms point forwards. The other forearm is directed downwards, the palm points inwards. Arms and rump build a layer. The upper body is upright.

Movement 1

One forearm is moved upwards next to the head, the palm points forward. The other arm is moved downward, the palms points backward. Both arms are placed in one layer with the rump. During the motion both elbow joints do not change their position. The upper body gets straightened up.

Movement 2

Both arms are moved back into the parallel position on shoulder level in front of the head.


Exercise slowly and controlled. You can do this exercise alternating, to achieve an equal stress in both shoulders.