|Utility:||Basic or Auxiliary|
Grasp suspension handles and momentarily step back until arms are extended forward and straight. While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles. Position body and legs straight at desired angle, hanging from handles with arms straight.
Pull body up so sides of chest make contact with handles while keeping body and legs straight. Return until arms are extended straight and shoulders are stretched forward. Repeat.
At higher angles, feet can be placed flat on floor. When angled further back, only heels may contact floor with forefeet raising upward. Dismounting can be achieved by walking backward until body is upright. Also known as Suspended Body Row.
Resistance is least when body is positioned upright at top of exercise. Movement can be made easier with staggered foot position by placing one foot slightly back.
This movement can be made more challenging by placing feet more forward, thereby angling body back at initiation of movement. In which case, stance can be on heels with forefeet pointing upward. See Gravity Vectors for greater understanding of how body angle influences resistance.
- Back, General
- Trapezius, Middle
- Trapezius, Lower
- Latissimus Dorsi
- Teres Major
- Deltoid, Posterior
- Teres Minor
- Pectoralis Major, Sternal