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Strengthening the back muscles

(1) Starting position


(2) Squeeze your shoulder blades together and stretch the band over your head


Sit down on a chair with a low back or on a stool. Place your feet flat on the floor. Grab one end of a training band with each hand and hold it at shoulder level. Your arms should be stretched out straight in front of you and your hands extended at shoulder width. (1) Now raise your arms up and over your head while maintaining the tension in the training band. (2) Press your shoulder blades together to stretch the band out more and more. When you get to the point where you can’t go any further, hold this position and count to 30.


Sets: 3 x 30 repetitions


    • Protruding shoulder blades

    • Trunk tilted forward


    • Strengthening the back muscles