{"id":137967,"date":"2023-04-10T09:29:01","date_gmt":"2023-04-10T08:29:01","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/blog\/6-exercises-for-the-back\/"},"modified":"2026-01-30T12:39:43","modified_gmt":"2026-01-30T11:39:43","slug":"6-exercises-for-the-back","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/6-exercises-for-the-back\/","title":{"rendered":"6 exercises for the back"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"137967\" class=\"elementor elementor-137967 elementor-120382\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d69c418 e-flex e-con-boxed e-con e-parent\" data-id=\"d69c418\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-09ee586 e-con-full e-flex e-con e-child\" data-id=\"09ee586\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-b49c733 e-con-full e-flex e-con e-child\" data-id=\"b49c733\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0c83ed7 elementor-widget elementor-widget-image\" data-id=\"0c83ed7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-1000x563.jpg\" class=\"attachment-large size-large wp-image-684269 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-1000x563.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-64x36.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-400x225.jpg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-768x432.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2-1536x864.jpg 1536w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/02\/Exercices-musculation-dos-2.jpg 1920w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5181a57 e-con-full e-flex e-con e-child\" data-id=\"5181a57\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8683232 elementor-widget elementor-widget-heading\" data-id=\"8683232\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">6 exercises for the back<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2146c2 elementor-widget elementor-widget-text-editor\" data-id=\"c2146c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Do you want a strong, shapely back? Or simply say goodbye to back pain? Working your back is essential for good posture, preventing injury and improving overall strength. Discover 6 must-do exercises to strengthen and sculpt your back effectively!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-83faa5e e-con-full e-flex e-con e-child\" data-id=\"83faa5e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41585bc elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"41585bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Why strengthen your back?<\/h2><p>A weak back leads to tension and pain. By reinforcing it, you get :<\/p><ul><li>Better posture and less pain<\/li><li>More strength for everyday life<\/li><li>Less risk of injury<\/li><li>An athletic figure<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9eff06a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9eff06a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Key muscles to work<\/h2><p>Your back is made up of several essential muscles:<\/p><ul><li><strong>Trapezius<\/strong>: shoulder stabilization<\/li><li><strong>Latissimus dorsi<\/strong>: widening the back<\/li><li><strong>Lumbar<\/strong>: supporting the spine<\/li><li><strong>Rhomboids<\/strong>: improved posture<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bb42aa9 e-con-full e-flex e-con e-child\" data-id=\"bb42aa9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1ba45ca elementor-widget elementor-widget-heading\" data-id=\"1ba45ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6 effective exercises for a strong back<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-93892e6 e-con-full e-flex e-con e-child\" data-id=\"93892e6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-9f0f4cd e-con-full e-flex e-con e-child\" data-id=\"9f0f4cd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ec54ff6 elementor-widget elementor-widget-image\" data-id=\"ec54ff6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/GIFTraction-musculation-dos.gif\" class=\"attachment-medium_large size-medium_large wp-image-701173 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-045c635 e-con-full e-flex e-con e-child\" data-id=\"045c635\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9812359 elementor-widget elementor-widget-heading\" data-id=\"9812359\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pull-ups - The king of exercises<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7494e67 elementor-widget elementor-widget-text-editor\" data-id=\"7494e67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Involves <strong>dorsalis major, biceps and forearm<\/strong>.<\/li><li><strong>What to do?<\/strong>  Grip a high bar, palms forward, pull your body up until your chin is above the bar, then slowly lower yourself back down.<\/li><li><strong>Just starting out?<\/strong>  Use an elastic band to help you!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-99a4927 e-con-full e-flex e-con e-child\" data-id=\"99a4927\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1bff16 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"e1bff16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/crosstraining-bodybuilding-and-fitness\/drawbars\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Drawbars<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd22f84 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"dd22f84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/crosstraining-bodybuilding-and-fitness\/resistance-bands-and-tubes\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Resistance bands<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-60e56e3 e-con-full e-flex e-con e-child\" data-id=\"60e56e3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-ba503d9 e-con-full e-flex e-con e-child\" data-id=\"ba503d9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f027efe elementor-widget elementor-widget-heading\" data-id=\"f027efe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Barre rowing - For a thick back<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26a5f1e elementor-widget elementor-widget-text-editor\" data-id=\"26a5f1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Target <strong>rhomboids, trapezius and latissimus dorsi<\/strong>.<\/li><li><strong>What to do?<\/strong>  Lean forward slightly, grab a barbell and pull it towards your navel, keeping your elbows together.<\/li><li><strong>Good to know:<\/strong> The more you bend, the more you target your lower back.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c494e0a e-con-full e-flex e-con e-child\" data-id=\"c494e0a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cc4bcdc elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"cc4bcdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/body-building-bars\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Body-building bars<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f549a1f elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"f549a1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-discs\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight discs<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6512124 e-con-full e-flex e-con e-child\" data-id=\"6512124\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-10f3402 elementor-widget elementor-widget-image\" data-id=\"10f3402\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/rowing-barreGIF.gif\" class=\"attachment-medium_large size-medium_large wp-image-701189 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-37317d9 e-con-full e-flex e-con e-child\" data-id=\"37317d9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f87d569 e-con-full e-flex e-con e-child\" data-id=\"f87d569\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ae99ce3 elementor-widget elementor-widget-image\" data-id=\"ae99ce3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/GIFsouleve-de-terre-avec-deficit.gif\" class=\"attachment-medium_large size-medium_large wp-image-701196 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cbad38a e-con-full e-flex e-con e-child\" data-id=\"cbad38a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ec1964 elementor-widget elementor-widget-heading\" data-id=\"6ec1964\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Deadlift - The complete exercise<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee77e6b elementor-widget elementor-widget-text-editor\" data-id=\"ee77e6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Involves the entire <strong>back, glutes and legs<\/strong>.<\/li><li><strong>What to do?<\/strong>  Grasp a barbell, feet underneath, push yourself up onto your legs, back straight.<\/li><li><strong>Warning:<\/strong> Master the technique before increasing the load!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3b12e70 e-con-full e-flex e-con e-child\" data-id=\"3b12e70\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3444182 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"3444182\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/protections-and-supports\/belts\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lifting belts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2877484 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"2877484\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/protections-and-supports\/lifting-straps\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lifting straps<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c02bd9d e-con-full e-flex e-con e-child\" data-id=\"c02bd9d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2bf77f7 e-con-full e-flex e-con e-child\" data-id=\"2bf77f7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-842208b elementor-widget elementor-widget-heading\" data-id=\"842208b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The vertical pull - To widen the back<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40ef0f2 elementor-widget elementor-widget-text-editor\" data-id=\"40ef0f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Focus on the <strong>lats and trapezius<\/strong>.<\/li><li><strong>What to do?<\/strong>  Sitting at the machine, grasp the bar in a wide grip, pull it up to your chest and control the rise.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-52327e1 e-con-full e-flex e-con e-child\" data-id=\"52327e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4f021dd elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"4f021dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-stations\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight stations<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4f1989 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"f4f1989\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/pulling-accessories\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pulling accessories<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa88f5a e-con-full e-flex e-con e-child\" data-id=\"fa88f5a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-680780a elementor-widget elementor-widget-image\" data-id=\"680780a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/GIFTirage-vertical-poitrine.gif\" class=\"attachment-medium_large size-medium_large wp-image-701217 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-513ad6c e-con-full e-flex e-con e-child\" data-id=\"513ad6c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2effd56 e-con-full e-flex e-con e-child\" data-id=\"2effd56\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4f2a565 elementor-widget elementor-widget-image\" data-id=\"4f2a565\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/GIFTirage-horizontal-poulie.gif\" class=\"attachment-medium_large size-medium_large wp-image-701224 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-694ae3f e-con-full e-flex e-con e-child\" data-id=\"694ae3f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-72b819e elementor-widget elementor-widget-heading\" data-id=\"72b819e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Horizontal pulling - Ideal for beginners<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66a2ed6 elementor-widget elementor-widget-text-editor\" data-id=\"66a2ed6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Target <b>dorsialis major, rhomboids and trapezius<\/b>.<\/li><li><b>What to do?<\/b>  Sitting with your feet firmly planted, pull the handles towards your stomach, keeping your back straight.<\/li><li><b>Tip<\/b>: Feel the contraction in your back, not your arms!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8c22d1d e-con-full e-flex e-con e-child\" data-id=\"8c22d1d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5c2c257 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"5c2c257\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-stations\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight stations<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0099d7a elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"0099d7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/pulling-accessories\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pulling accessories<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db10c2d e-con-full e-flex e-con e-child\" data-id=\"db10c2d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2ed8569 e-con-full e-flex e-con e-child\" data-id=\"2ed8569\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85db12f elementor-widget elementor-widget-heading\" data-id=\"85db12f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Lumbar extensions - For a strong lower back<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7448b4f elementor-widget elementor-widget-text-editor\" data-id=\"7448b4f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Strengthens <b>lumbar and spinal erectors<\/b>.<\/li><li><b>What to do?<\/b>  On a lumbar bench, cross your arms over your chest, descend slowly and rise again with control.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a390ed3 e-con-full e-flex e-con e-child\" data-id=\"a390ed3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b53c681 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"b53c681\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/bodybuilding-and-fitness\/bodybuilding\/weight-benches\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Weight benches<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-216fa88 e-con-full e-flex e-con e-child\" data-id=\"216fa88\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-468a5d7 elementor-widget elementor-widget-image\" data-id=\"468a5d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/GIFextension-lombaire-au-banc-45.gif\" class=\"attachment-medium_large size-medium_large wp-image-701231 wvs-archive-product-image\" alt=\"\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f43d0d9 e-con-full e-flex e-con e-child\" data-id=\"f43d0d9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-51d3080 elementor-widget elementor-widget-heading\" data-id=\"51d3080\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Taking action: Back training program<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6637385 e-con-full e-flex e-con e-child\" data-id=\"6637385\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6af417a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"6af417a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Beginner \/ Intermediate<\/h3><ol><li><b>Pull-ups<\/b><strong>:<\/strong> 4 \u00d7 8-10<\/li><li><b>Rowing barre: <\/b>4 \u00d7 10<\/li><li><b>Vertical print: <\/b>3 \u00d7 10<\/li><li><b>Horizontal print: <\/b>3 \u00d7 10<\/li><li><b>Lumbar extensions:<\/b> 3 \u00d7 12<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d7d492 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"9d7d492\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Advanced<\/h3><ol><li><b>Weighted pull-ups: <\/b>4 \u00d7 6-8<\/li><li><b>Deadlift: <\/b>4 \u00d7 6-8<\/li><li><b>Rowing bars: <\/b>4 \u00d7 8-10<\/li><li><b>Vertical and horizontal print set: <\/b>3 \u00d7 10<\/li><li><b>Lumbar extensions: <\/b>3 \u00d7 15<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c0053bf e-con-full e-flex e-con e-child\" data-id=\"c0053bf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6d64fcc e-con-full e-flex e-con e-child\" data-id=\"6d64fcc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e2d9b29 elementor-widget elementor-widget-image\" data-id=\"e2d9b29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"440\" height=\"294\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/detendre-freepik-440x0-c-default.jpg\" class=\"attachment-medium_large size-medium_large wp-image-701264 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/detendre-freepik-440x0-c-default.jpg 440w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/detendre-freepik-440x0-c-default-64x43.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/03\/detendre-freepik-440x0-c-default-400x267.jpg 400w\" sizes=\"(max-width: 440px) 100vw, 440px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7146adf e-con-full e-flex e-con e-child\" data-id=\"7146adf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9828681 elementor-widget elementor-widget-heading\" data-id=\"9828681\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Recovery - The secret of champions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9fbf86 elementor-widget elementor-widget-text-editor\" data-id=\"d9fbf86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li><b>Sleep<\/b>: 7-9h per night<\/li><li><b>Hydration<\/b>: drink plenty of water<\/li><li><b>Nutrition<\/b>: proteins and carbohydrates after exercise<\/li><li><b>Stretching<\/b>: essential after each session<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-629858c e-con-full e-flex e-con e-child\" data-id=\"629858c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a4e193 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"8a4e193\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/health\/massage\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Relaxation and recovery<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28f6ae6 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"28f6ae6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/nutrition-2\/\" target=\"_blank\" data-track-event=\"cta_blog_click\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Nutrition<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eafc113 e-con-full e-flex e-con e-child\" data-id=\"eafc113\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;],&quot;sticky_offset&quot;:30,&quot;sticky_parent&quot;:&quot;yes&quot;,&quot;sticky_effects_offset&quot;:0,&quot;sticky_anchor_link_offset&quot;:0}\">\n\t\t<div class=\"elementor-element elementor-element-0484dff e-con-full e-flex e-con e-child\" data-id=\"0484dff\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b8b912 elementor-widget elementor-widget-text-editor\" data-id=\"5b8b912\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>About this article<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afe1b64 elementor-position-inline-start iconblog category elementor-mobile-position-inline-start elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"afe1b64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-bookmark\" viewBox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M336 0H48C21.49 0 0 21.49 0 48v464l192-112 192 112V48c0-26.51-21.49-48-48-48zm0 428.43l-144-84-144 84V54a6 6 0 0 1 6-6h276c3.314 0 6 2.683 6 5.996V428.43z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tCategory\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/categorie-blog\/sports-tips\/\" rel=\"tag\">Sports tips<\/a>\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-174c253 elementor-position-inline-start iconblog elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"174c253\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tReading time\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\t3 minutes\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60aaf0d elementor-position-inline-start iconblog elementor-mobile-position-inline-start elementor-view-default elementor-widget elementor-widget-icon-box\" data-id=\"60aaf0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<span  class=\"elementor-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-user\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M313.6 304c-28.7 0-42.5 16-89.6 16-47.1 0-60.8-16-89.6-16C60.2 304 0 364.2 0 438.4V464c0 26.5 21.5 48 48 48h352c26.5 0 48-21.5 48-48v-25.6c0-74.2-60.2-134.4-134.4-134.4zM400 464H48v-25.6c0-47.6 38.8-86.4 86.4-86.4 14.6 0 38.3 16 89.6 16 51.7 0 74.9-16 89.6-16 47.6 0 86.4 38.8 86.4 86.4V464zM224 288c79.5 0 144-64.5 144-144S303.5 0 224 0 80 64.5 80 144s64.5 144 144 144zm0-240c52.9 0 96 43.1 96 96s-43.1 96-96 96-96-43.1-96-96 43.1-96 96-96z\"><\/path><\/svg>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<span  >\n\t\t\t\t\t\t\tAuthor\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tManon\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2500fea e-con-full e-flex e-con e-child\" data-id=\"2500fea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68f9920 elementor-widget elementor-widget-text-editor\" data-id=\"68f9920\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Popular items<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e82fa94 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"e82fa94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-12d4a89 e-con-full e-flex e-con e-child\" data-id=\"12d4a89\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5ebc14 elementor-widget elementor-widget-text-editor\" data-id=\"f5ebc14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Newsletter<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf57b6b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bf57b6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f03c627 elementor-widget elementor-widget-text-editor\" data-id=\"f03c627\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Receive our fitness tips and exclusive offers<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00b308d klaviyobloc elementor-widget elementor-widget-html\" data-id=\"00b308d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"klaviyo-form-SzHhpb\"\/>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Discover our selection of 6 strength training exercises targeting the back to improve your posture, strengthen your back muscles and sculpt a harmonious figure.<\/p>\n","protected":false},"author":1,"featured_media":120399,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.28.1","_elementor_pro_version":"","_elementor_css":null,"rank_math_title":"","rank_math_description":""},"categories":[1781],"tags":[],"class_list":["post-137967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/137967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=137967"}],"version-history":[{"count":2,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/137967\/revisions"}],"predecessor-version":[{"id":873661,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/137967\/revisions\/873661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/120399"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=137967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=137967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=137967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}