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Back exercises
Are you keen on targeting and strengthening your back? We provide a selection of exercises in our back training overview aimed at fortifying your back muscles. From pull-ups to deadlifts, we offer a variety of exercises to strengthen your back and develop a robust back musculature.
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Exercises for the back
Would you like to strengthen and build a more muscular back? In our comprehensive overview, you'll discover a multitude of effective exercises to strengthen and define your back. Whether it's pull-ups, deadlifts, or rowing – there are exercises for every fitness level here. Elevate your back to a higher level!
Hyperextensions on the hyperextension bench
By performing extensions on the hyperextension bench, you primarily strengthen the muscles along the spine (musculus erector spinae). Additionally, your buttocks and the posterior thighs support you during the execution of the movement. In every gym, you can find a suitable bench for this exercise. Due to its straightforward execution, this fitness exercise is particularly suitable for beginners.
Reverse hyperextensions on a special device
Inverse extensions can be carried out on a specialized apparatus in the gym, provided it is available. In addition to focusing on the muscles along the spine, athletes also experience a training stimulus for the large gluteal muscle.
Reverse hyperextensions on the multi press
The inversion of extensions on the Smith machine is a controversial fitness exercise. Therefore, each athlete should decide for themselves whether the exercise feels comfortable or not. Training with inverse extensions on the Smith machine focuses on the large gluteal muscle and the muscles along the spine.
Reverse back stretch on the bench
Backward stretching on the bench is a fitness exercise that focuses on the muscles in the lower back, especially the erector spinae. This also provides a training stimulus to the buttocks and the posterior thighs. Some critics highlight potential risks of injury to the lumbar spine, so each athlete should decide whether they feel comfortable with this variation of inverse extensions.
Back stretches on the back extension machine
Back stretching on the back extension machine is another fitness exercise that allows you to target and strengthen the lower back effectively. On the back extension machine, you isolate the training for the muscles along the spine (musculus erector spinae). Make sure to execute the movement in a controlled manner and without swinging.
Single-leg deadlift with dumbbells
Single-leg deadlifts with dumbbells are suitable for athletes who like to diversify their routine. Due to the single-leg execution, this exercise is particularly suitable for advanced individuals.
Single-leg deadlift with the barbell
The single-leg deadlift with a barbell provides demanding athletes with a challenging training opportunity for thighs, buttocks, and back. This exercise is also excellent for balancing out asymmetries and placing a stronger focus on one side of the body. As a result, athletes also enhance their sense of balance.
Sumo deadlift with dumbbells
Sumo deadlifting with dumbbells requires a particularly wide stance. Although this exercise is traditionally performed with a barbell, a variation with dumbbells is also possible. The wide leg position intensively targets the thighs, with the large gluteal muscles being secondary. The range of motion is greater in this variation with dumbbells compared to the sumo deadlift with a barbell.
Classic deadlift with dumbbells
Classic deadlifting with dumbbells, also known as kettlebell deadlifts, is less common than the barbell variant. Due to its high level of difficulty, advanced athletes should choose this variation if they want to train their thighs, buttocks, and lower back.
Straight dumbbell deadlift
In the straight-leg deadlift with dumbbells, the focus differs from the classic deadlift. Here, the lower back takes center stage, and the legs are almost fully extended. The dumbbells serve as additional weight and offer more flexibility compared to training with the barbell.
Romanian deadlift with dumbbells
The Romanian deadlift with dumbbells is a variation of the deadlift that targets the back, legs, and buttocks. Similar to the straight-leg deadlift, the legs are slightly more bent in this variation. The classic version is the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic hamstring curls is the potential to perform them without equipment. In Nordic hamstring curls without equipment, the focus is primarily on the hamstring muscle group. The legs can be secured with various household items or a theraband.
Nordic Ham Curls on the device
Hammer Pulls are an exercise primarily suitable for experienced athletes due to their complexity. With Hammer Pulls, athletes can specifically strengthen the hamstrings. To reduce the difficulty, it is possible to use hands on the floor as a practical support.
Good mornings with the Theraband
An alternative to the traditional LH variation is Positive Mornings with the resistance band. This exercise is particularly suitable for home workouts to activate the glutes and lower back. With a straight and hip-width stance, the resistance band is placed around the feet. Athletes hold the ends of the resistance band with their hands at the neck to achieve increased intensity when bending the upper body forward.
Good mornings with the barbell
The exercise Positive Mornings with the barbell is an effective method, especially for strengthening the lower back and glutes. Positive Mornings with the barbell are often part of the training for the buttocks and legs. Precise execution is crucial for this exercise, as otherwise, serious injuries to the lower back can occur.
Shrugs with the Theraband
Shoulder Raises with resistance bands are perfect for training the neck muscles at home. The execution of the movement is comparatively straightforward, focusing on the upper fibers of the trapezius muscle. Thanks to the elastic resistance band, the training load can be moderately controlled.
Shrugs at the multi-press
The Smith Machine is a versatile apparatus in the gym. Shoulder Raises on the Smith Machine allow for targeted training of the upper trapezius muscle. The preset guide makes the execution easier for beginners.
In contrast to free weight training, you receive support in the execution of the exercise, helping to avoid serious mistakes. Such mistakes could lead to injuries and compromise the effectiveness of the training.
Shrugs on the cable pull
A cable machine tower is available in every gym. If you want to train your neck, or more precisely the upper trapezius muscles, you can opt for Shoulder Raises on the cable machine.
With Shoulder Raises on the cable machine, you benefit from maximum flexibility. At the same time, the elastic ropes are particularly gentle on the joints. The effects of the training and the execution align with other variations of Shoulder Raises.
Shrugs on the shrug device
In fitness studios, it is rare to find a specific shrug machine designed for targeted shrug exercises. Beginners often prefer using machines instead of directly jumping into free-weight training. While one benefits from guided movements, on the other hand, it implies a certain limitation in flexibility.
Shrugs with the barbell
To develop an impressive trapezius, training with shrugs and the barbell is recommended. The barbell variation limits freedom of movement and flexibility during exercise execution, with the sole focus on concentration using the barbell.
Also known as barbell shrugs or shoulder lifts with the barbell, this exercise is popular for training the upper trapezius muscle. The training effect is similar to dumbbell shrugs, even though the latter may dominate in the gym.
Shrugs with dumbbells
Shrugs with dumbbells are known as classic shoulder lifts, allowing targeted training of the upper trapezius for an impressive trapezius. However, there are critics pointing out the drawbacks of this fitness exercise.
Since the execution of the movement is relatively simple, beginners, intermediates, and professionals can all benefit from dumbbell shrugs. The only prerequisite is to avoid mistakes and feel comfortable with the exercise.
Upright barbell row
Upright rows with the barbell are a common variation of rowing exercises to strengthen shoulders and back. This exercise is considered a classic among upright row variations and is ideal for strengthening the trapezius muscle. The focus is on the upper fibers of the trapezius muscle, making the exercise optimal for developing an impressive trapezius.
With correct execution, you can quickly shape the upper back. Beginners can easily perform this variation, but they should ensure that the weights are not too heavy and that the back remains straight.
Upright rowing with the SZ bar
An EZ bar is available in every fitness studio. With close upright rows using the EZ bar, you benefit from a joint-friendly approach. Compared to the barbell variation, the movement is more natural. Training the trapezius muscle is the main focus, while shoulders and other muscles are strengthened secondarily.
Upright rowing with the Theraband
The Theraband is popular in home training. With upright rows using Therabands, you can integrate a flexible exercise variation into your daily routine to strengthen the upper fibers of the trapezius muscle.
In essence, the entire upper back is strengthened, with a focus on the neck. Training with the flexible Theraband reduces the risk of injury, provided you follow some tips on body position and execution.
Upright cable rows
Performing the standing cable row serves as an alternative method to specifically strengthen the trapezius muscles. Due to the specific requirements for posture in cable rowing, beginners should start with a different exercise. Nevertheless, the cable row is known for being particularly joint-friendly and body-friendly. The flexible cable allows for diverse movement possibilities to effectively train the upper back.
An alternative approach is to perform this exercise unilaterally, with the second hand supporting the movement. This primarily strengthens the upper muscle fibers, leading to a well-trained neck.
Upright row with dumbbells
Rowing while standing with dumbbells allows for a more flexible handling compared to upright rowing with a barbell. Using two dumbbells essentially involves the same movement, targeting the shoulder muscles and the upper part of the trapezius. Therefore, this exercise is excellent for athletes who want to specifically strengthen their neck.
However, increased flexibility also brings higher difficulty. Beginners should only approach standing dumbbell rowing if they master flawless execution of the movement. Otherwise, machines, barbells, and similar equipment serve as better alternatives. There is also the option to practice standing dumbbell rowing unilaterally.
T-bar rowing on the machine
Various variations of T-bar rowing are available for your training. Instead of using a barbell, you can also perform the fitness exercise T-bar rowing on a special machine. The support from the machine allows for less focus on body posture and movement execution. T-bar rowing on the machine specifically aims to strengthen the latissimus. Different grip techniques can be applied depending on the machine.
Barbell row with underhand grip
Rowing with a barbell in underhand grip allows you to exclusively train the latissimus with a barbell. The underhand grip involves executing the movement with elbows closer to the body, resulting in a focused strain on the latissimus. Simultaneously, the biceps is trained with this underhand grip variation. However, the barbell limits flexibility. Flawless execution of the movement is more challenging, so advanced athletes should opt for rowing with a barbell in underhand grip.
Barbell row with overhand grip
Rowing with a barbell in overhand grip is an effective method for training the muscles of the back and shoulders. The focus is on the latissimus. With the overhand grip, you grab the barbell above the bar. This creates an increased stimulus in the shoulder and neck area, in addition to training the latissimus. When performed without momentum and in the correct posture, quick training successes will be visible.
Classic barbell T-bar row
The fitness exercise T-bar rowing offers another option for effective latissimus training. All you need is a T-bar and appropriate fastening. This exercise is less common in fitness studios. However, bodybuilders often prefer classic T-bar rowing with a barbell. Maintaining a straight back and stable execution are crucial during the exercise. To minimize the risk of lower back injuries, maintaining a slight arch is necessary. Beginners should preferably start latissimus training with other exercises. Classic T-bar rowing with a barbell provides variety for advanced athletes in their training routine.