- 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. Internally rotate
shoulders so elbows are positioned directly outwards with arms
straight or slightly bent. Shoulder should be positioned approximately
90° relative to torso position.
- Pull handles out to sides while keeping stiff elbow position
and maintaining shoulder at 90° plane to torso throughout
exercise. Raise up until upper arms are in-line to one another.
Return to original position in same plane and repeat.
- Upper arms should travel in transverse path at shoulder level
without allowing elbows to drop to minimize Latissimus
Dorsi involvement. A very upright position (ie: very light
resistance) with one foot positioned slightly back (see 'Easier')
is typically required for proper execution. Take care to maintain
tension on suspension trainer near top of movement. Dismounting
can be achieved by walking backward until body is upright or
stepping out at top of movement.
- 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 (as shown), as most
commonly performed in this particular exercises.
- Apart from a regular stance (no staggering feet). 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