Back Training: The 5 Best Exercises

We present the best exercises for an effective back training, which you can easily do at home and without equipment.

In the gym, popular back exercises for the latissimus (our largest back muscle) are bib pulling, pull-ups or cross lifting with the barbell. But you can also do effective back training without equipment and prevent back pain. Our workout is a mix of stretching and back exercises for muscle building, which you should do about two to three times a week.

Trunk lifting for the lower back

An effective back exercise for the lower back is trunk lifting. To do this, lie on your stomach and put your toes up. Stretch your arms straight forward so that your head and shoulders are off the floor. Your gaze is directed downwards.

Then you bend your arms and pull your elbows sideways to your body. To make the back workout a little more challenging, you can also lift your feet off the floor. Hold the tension for about 20 seconds and repeat the exercise three times.

Back rotation for an articulated back

This back training is primarily used to stretch the spine. Lie on your right side of your body and bend your knees at a 90 degree angle, your head lies on the stretched out right upper arm. Now slowly turn your upper body into a supine position without your legs changing their position.

Stretch your left arm straight to the side. You should now feel a clear stretch in your lumbar and chest area. Remain in this position for 30 seconds and then return to the starting position. After ten repetitions, change sides.

Modified quadruped stand for stomach and back

For strong back muscles it is important to activate the abdominal muscles during back training. To do this, stand in a four-footed position and make sure that your hands are under your shoulder and your knees are under your pelvis. Your back should be straight and not form a hollow back.

Then lift your knees slightly and keep them in the air for 15 to 20 seconds before you put them down on the ground again. Another effective exercise is sit-ups, which also help to strengthen your back muscles.

The hacker for strong back muscles

A classic back workout is the Hacker, which also strengthens your thigh muscles. For this, place your feet about hip-wide and push your bottom backwards. Your upper body is slightly bent forward, but your back remains straight. Next, stretch your arms forward next to your head and move them up and down in short, quick movements for 30 seconds.

Relaxation exercise for the spine

To relax your muscles again after the back training, you can sit on your feet from the quadruped position, place your upper body on your thighs and stretch your arms still in front so that your back is straight. Your forehead may touch the floor. Hold the stretch for about one minute.