Target: Hamstrings, back, buttocks.

Execution: Stand in front of the barbell with your feet shoulder-width apart, feet slightly turned outwards. Grip the barbell with an overhand or cross grip, hands slightly outside your knees. Keep your back straight, engage your abdominal muscles, and pull your shoulders back. Extend your hips and knees simultaneously to lift the barbell upwards. Keep the barbell close to your body and keep your hips extended at the top. Lower the barbell back to the floor in a controlled manner.

Tip: Avoid hunching your back to prevent injury.

Ideal for building the upper back, especially the latissimus dorsi .

Target muscles: Latissimus, biceps, trapezius.

Execution: Hang from the pull-up bar with an overhand grip (palms facing away from you), hands shoulder-width apart. Squeeze your shoulder blades together and pull your body up until your chin is above the bar. Lower yourself slowly and in a controlled manner until your arms are almost straight.

Variation: Use a wide or narrow grip to emphasize different muscle groups.

This exercise strengthens the entire back and improves posture.

Target muscles: Latissimus, trapezius, rhomboids.

Execution: Stand with your feet hip-width apart, grasp the barbell shoulder-width apart with an overhand grip. Bend your knees slightly, lean your upper body forward (approx. 45°), keeping your back straight. Pull the barbell toward your lower chest, keeping your elbows close to your body. Lower the barbell back in a controlled manner without losing tension in your back.

Tip: Keep your back straight during the movement to avoid injuries

Execution: Attach a rope to the cable pulley at face height. Grab the rope with both hands, thumbs facing back. Pull the rope toward your face, keeping your shoulders low and elbows out. Hold the tension briefly and then slowly release the rope.

Tip: Avoid arching your back and pay attention to clean execution.

Execution:

1. Position yourself on the hyperextension bench with your hips resting on the pad.
2. Tuck your legs under the cushions and cross your arms in front of your chest.
3. Lower your upper body in a controlled manner until it is parallel to the floor.
4. Slowly stretch your back back up without overstretching

Tip: Start with body weight and increase with additional weight.

Execution:

1. Lie flat on your stomach with your arms and legs stretched out.
2. Lift your arms, legs and chest off the floor at the same time.
3. Hold the position for a few seconds and slowly lower.

Tip: Breathe evenly and avoid sudden movements.

Execution:

1. Place a barbell on your upper trapezius muscles, gripping it slightly wider than shoulder width.
2. Stand with your feet hip-width apart and your knees slightly bent.
3. Lower your upper body forward until it is parallel to the floor, keeping your hips stable.
4. Slowly straighten up again without arching your back.

Tip: Use a low weight and concentrate on the technique.