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Back Workout | The Best Back Exercises for Back Muscles

Name: Fitness Cable System - Large set
Brand: Ruffman
SKU: 8720387943029
Price: 57.95 EUR
Availability: InStock

Back exercises cannot be missing from your workout. Even if you don't directly see your back muscles, training your back is important and has many benefits:

1. Strong back muscles ensure a firm and stable posture
2. Strong back muscles provide more strength in your upper body. Ultimately, you can also become stronger in your shoulders and arms
3. Training your back prevents back problems
4. A strong back prevents back problems and ensures a balanced body, where push and pull muscles are equally strong.

So make sure you train your back at least as much as your chest!

About the back muscles

The back muscle is a large and complex muscle that covers a large area of your body. The back muscle therefore forms the basis of your torso. When we look at the back muscle, we see that the back consists of 4 important muscles:

1. Latissimus dorsi ("lats")

Function: Extends, adducts, and internally rotates the arm. Important for pull-ups, lat pulldowns, and rows.

2. Trapezius ("traps")
Function: Moves and stabilizes the shoulder blades; lifts the shoulders and assists with neck rotation.

3. Rhomboideus (major and minor)
Function: Pulls the shoulder blades together, supports an upright posture.

4. Erector spinae (usually as part of "core")
Function: Extends and stabilizes the back, supports heavy lifts.

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The best exercises for training the upper back

1. Latzug Lats
With your hands, grasp the straight bar and align your upper body with the cable. This can be done standing or kneeling. Tighten your core and inhale as you pull the bar towards the top of your chest. Exhale at the end of the movement.
Use the Fitness Cable System for this
2. Cable row Lats, traps, Rhomboids
Grip the straight bar with your hands, step back, and bring your upper body to a 90-degree angle relative to the cable. This can be done standing or seated on a bench. Tighten your core, inhale, and pull the bar towards the bottom of your chest. Exhale at the end of the movement.
3. Facepull Traps, Rhomboids
Grasp the rope with your hands, with the knots on the thumb side. Step backward and bring your torso to a 90-degree angle with the cable. Place one foot forward for a stable stance. Contract your core and inhale, then pull the bar towards your face and pull your hands as far as possible towards your ears. Exhale at the end of the movement and return with your arms in a controlled manner.

4. Latzug mit gestreckten Armen
Face the machine with your feet hip-width apart. Grip the bar with your thumbs pointing inwards and lean forward 45 degrees with your upper body. Extend your arms and keep your hands shoulder-width apart. Inhale and keep your back straight, contract your abdominal muscles, and bring the bar up to your thighs. Your arms should remain extended throughout the entire exercise. Slowly lower the bar back down with extended arms and exhale.
5. Reverse Cable Fly Traps, Rhomboids
Use two separate handles, grip them, step back, and bring your upper body to a 90-degree angle relative to the cable. Start with your arms stretched forward. Keep your arms extended and now rotate them to the side, exhaling as you do so. The further you open your arms, the harder the exercise becomes. It is important to adjust the weight accordingly. A full range of motion with your arms is important. Move your arms back in a controlled manner.