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With a fitness band you can perform effective back exercises from the comfort of your home. For example, you can strengthen your back muscles and improve your flexibility. By exercising regularly with the fitness band, you can reduce back pain and improve your posture.

Back exercises with the PLUS exercise band

And here's how: Do each exercise for about 60 seconds. Then take a break for about 60 seconds. Try to repeat each exercise 2 - 3 times. Adjust the number of repetitions to your fitness level if necessary

Your weekly back workout

Shoulder Triangle

shoulders, chest

Stand on the middle of the band with your feet hip-width apart and hold the ends of the band in front of your pelvis with your arms stretched. Raise your stretched arms to your sides to shoulder height and then close them in front of your body. Open it wide outwards again and then lower it back to the side towards your thigh.

Standing Row

Upper back

Stand hip-width apart on the centre of the band and grasp the band briefly. Bend forward slightly with a long back. Keep the knees slightly bent. Now pull the elbows close to the body upwards and backwards as in a rowing movement and keep your back stable.

Sitting Row

Upper back

Wrap the band securely around the soles of your feet and get into an upright sitting position. Grab the band and start by slightly pre-tensioning the band. Then pull both arms/elbows back close to your body, like a rowing movement.

Y pull

Posterior shoulder muscles

Stand with your feet hip-width apart in the middle of the band. Grip the band with your arms stretched crosswise so that a slight basic tension can be felt. Now come forward slightly with your upper body and lift your arms up over the side. Maintain tension in your torso and back and activate your shoulders.


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