Primary: Shoulder, Back, Neck (deltoideus, erector spinae, latissimus, trapezius)

Secondary: Arms, Abdominals (trizpes, abdomini)

Butterfly Reverse belongs to the most elemental exercises for the shoulder training. A fixed and anti-slide stand is the basic requirement. Minimal changes in the inclination angle cause great differences in the load of the exercise.

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

sling-training_Schulter_Butterffly Reverse mit versetzten Füßen_1.jpg sling-training_Schulter_Butterffly Reverse mit versetzten Füßen_2.jpg
Suspension Training For Shoulder Muscles

Starting Position

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

Final Position

The upper body is upright and both knee joint are stretched. The arms are placed aside of the body, are minimal flexed and the palms point forward. Abdominal-, back- , arm-, and shoulder muscles are tensed. The weight is distributed on both feet.

Movement 1

The upper body is raised up by support of the shoulder and upper back muscles and an outward motion of the arms. The ischiocrural muscles can support the motion.

Movement 2

The weight is shifted back onto the heels. When the arms get moved back in front of the chest, the upper body is shifted back slowly and controlled into its starting position.


In the final position try to approach the shoulder blades to each other as far as possible. This stresses the upper back muscles in an optimal way. If you put your feet parallel, the intensity of the exercise increases.