The best back exercises

Do you love exercise and want to do something good for your body? Back exercises are an excellent way to increase your general fitness and stay healthy in the long term. A strong back not only contributes to improved posture, but can also prevent back pain and alleviate existing complaints. By specifically strengthening your back muscles, you support your entire musculoskeletal system, which has a positive effect on your mobility and flexibility.

We benefit from regular back training, especially in everyday life, which is characterised by a lot of sitting and one-sided strain. Exercises such as the classic back extension or planking not only strengthen the muscles, but also promote blood circulation and improve the supply of nutrients to the intervertebral discs. It is important to take a gentle and controlled approach to avoid overloading.

Another advantage: back exercises can be easily integrated into your daily workout and often require no additional equipment. Whether you do them in the gym, at home or even in the office - they are uncomplicated and effective. Supported by sustainable fitness products from ARTZT vitality, you can also ensure that your workout is not only good for you, but also for the environment.

Back exercises for at home and on the go

And this is how it works: Perform each exercise for approx. 60 seconds. Then take a break for approx. 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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