3 back exercises using a sports bench

Our extensive selection also includes sports benches , and as you've come to expect, they come in all shapes and sizes. With a sports or fitness bench, you can optimally train almost all muscle groups, especially your back muscles. And back muscles are among the most important muscles in the body. So, it's a good idea to choose a sports bench. You can use it in all sorts of ways.

You also immediately train your core stability

The abdominal and back muscles are very important. They form the core of our strength. These muscles control all movement. With a sports bench, you train your abdominal and back muscles and thus strengthen your core stability. Using a sports bench, you can train these muscles more specifically.

You can perform more specific exercises, targeting specific abdominal and back muscles. These exercises stimulate the muscles even more positively, making the effects of the exercises visible more quickly.

With the sports bench from our collection you can really go in all directions

Let's take a look at three back exercises you can do using a sports bench from our range. Note that there are only three of them now, but with the sports benches in our collection, you can do many more targeted exercises. Let's start with the exercise that trains both your abdominal and back muscles: the abdominal reverse curl. This exercise is primarily performed with a flat or adjustable sports bench.

Make sure you always keep tension on your abdominal and back muscles

Lie on your back on the flat exercise bench. Then, grip the exercise bench with both hands above your head. Engage your abdominal muscles and straighten your legs, lifting them slightly upward. Stop when they are parallel above the bench. Tighten your abdominal muscles as you bend your knees and raise your legs towards the top of the bench. Pause briefly, then slowly return your legs to the starting position. Maintain tension on your abdominal and back muscles throughout this exercise.

Train both sides identically for even muscle building.

It's wise to warm up your muscles before this exercise. For your back muscles, you can do this with the well-known Cobra and bridge poses.

Let's look at a second back exercise that's perfect for a gym bench: the bent-over row. This exercise is also performed standing, but it's even better performed on a gym bench. Place one knee on the gym bench and keep your other leg on the floor. Then, perform the rowing motion, using a dumbbell.

Do this until the dumbbell is approximately level with your abdomen. Make sure you train both sides the same, using the same weight. This way, you'll build muscle evenly.

Strong back muscles make broad-spectrum movement easier

Strong back muscles make movement easier in a broad sense. It's no wonder more and more people are choosing to purchase a gym bench to train their back and abdominal muscles even more effectively. An exercise that's perfect for the gym bench is the incline bench row.

This exercise also uses a dumbbell . It might feel a little awkward at first, but ultimately, it's a great workout for the entire back muscle group. This exercise is performed on an adjustable bench.

Make the well-known rowing movement

Tilt the backrest of the gym bench upwards and lie down on your stomach. Hold the dumbbells with your fingers pointing toward each other. Then perform the familiar rowing motion, pulling your shoulder blades toward each other. Then slowly lower the dumbbells and repeat for a number of repetitions.

Nothing is more versatile than a sports bench

And so we can safely conclude that when setting up a home gym, a gym bench is one of the first things you buy. This is mainly due to its versatility. You can train almost all muscle groups with a gym bench, especially the most important ones: the abdominal and back muscles. Only when you experience back muscle problems do you realize that you use them in almost every movement. So, it's best to keep your back muscles in shape with a gym bench.