Effektive Sprossenwand-Übungen für einen starken Rücken

When you “hang out” you grab the top rung and simply let your body hang. This exercise not only strengthens arm muscles and improves grip strength, but also gently stretches your back and shoulders. This combination effectively helps to relieve tension and increase shoulder mobility.

30-60 seconds; 1-2 sets

Stand with your back to the wall bars and grab the protruding rung above your head with both hands. Then lift your straight legs in front of you until they form a right angle to your body. To make the exercise easier, you can raise your legs while squatting.

10 repetitions, 2-3 sets

Die seitliche Planke mit Fußschlaufen verstärkt die Herausforderung durch zusätzliche Stabilitätsanforderungen. Stütze dich seitlich auf einem Arm ab, während der andere auf der Hüfte ruht. Deine Füße sind gemeinsam in einer Fußschlaufe, was die Intensität der Übung steigert. Diese Position fördert gezielt die Core-Muskulatur und verbessert die Rumpfstabilität.

30- 60 Sek. halten, 3 Sätze

This exercise is perfect for stretching your back after training. Stand facing the wall bars, place your hands on a rung that is at hip height, and then push your hips back. You bring your head down between your arms. This position gently stretches your back and shoulder blades and promotes flexibility

Hold for 20-30 seconds, 2-3 sets

Attach the resistance band to an upper protruding rung and place it under your feet or knees. This will help support some of your weight during the exercise. Slowly pull yourself up until your chin reaches the top rung, then lower yourself down in a controlled manner. This supported form allows you to perfect the technique while strengthening the muscles of the upper back and arms.

5-8 repetitions, 3 sets